Greek Edamame Salad

Healthy Living, Recipes

If you’re looking for a non-dairy source of calcium, edamame is a great choice. It is also loaded with fiber and muscle-building protein. This easy Greek Edamame Salad is sure to satisfy you for lunch or a light dinner.

Some may be surprised at the fat content of this recipe, given that it’s a vegetable based salad. The fat comes from the olives and olive oil, edamame, and feta. Not all fat is bad, and in fact, we need it in our diets in order to feel satisfied when we eat and to assist in our ability to metabolize certain fat-soluble vitamins. Fat is also part of the structure of every cell, is essential to brain health, healthy hair, skin, and nails, hormone structure and function, and may even play a role in regulating our mood. This recipe is rich in healthy fats so don’t let the total grams of fat per serving scare you away from enjoying it. If you’ve heard of the world’s healthiest diet-the Mediterranean way of eating-this salad fits the heart-healthy guidelines that the Mediterranean diet is based upon.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

Dressing

  • 2 large garlic cloves minced fine
  • 1 tsp dried oregano
  • 1/2 tsp kosher salt
  • Black pepper to taste
  • 1/4 cup freshly squeezed lemon juice
  • 1/2 cup olive oil

Salad

  • 3 cucumbers halved, seeded and chopped
  • 2 red bell peppers chopped
  • 1 large red onion chopped
  • 4 oz feta cheese cubed
  • 6 Roma tomatoes seeded and chopped
  • 2 oz pitted Kalamata or green olives halved
  • 1 bag (16 oz) frozen edamame thawed

Preparation

Dressing

In a small bowl, combine all dressing ingredients. Set aside.

Salad

In a large bowl, combine all salad ingredients and gently stir to mix together. Add the dressing and toss to coat. Refrigerate overnight and serve.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 3/4 cup salad

Calories: 297
Sodium: 447mg
Fat: 21g
Carbohydrates: 17g
Saturated Fat: 4g
Fiber: 5g
Cholesterol: 12mg
Protein: 10g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.