By: Jillian Ouhrabka MS, RD, LDN,CHC
Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!
What is Edamame?
Edamame is considered a legume and is really just boiled green soybeans.
What nutritional value does Edamame have?
In a 1/2 cup serving of shelled edamame you will find:
- Calories: 120
- Fiber: 9 grams
- Fat: 2.5 grams
- Protein: 11 grams
- Carbohydrates: 13 grams
- Sodium: 15 grams
- 10% of the Daily Value for vitamin C
- 10% Daily Value for iron
- 8% Daily Value for vitamin A
- 4% Daily Value for calcium
Edamame and Sweet Potato Salad
Servings: 6 Time to prep: 30 minutes
- 4 Large Sweet potatoes
- 5 Tbsp. olive oil
- ½ red onion (sliced thinly)
- ½ edamame, shelled
- 1 cup thinly sliced celery
- ¼ cup fresh parsley chopped
- 1 Tbsp. fresh chives minced
- 2 Tbsp. lemon juice
- 1 Tbsp. Dijon mustard
- Freshly ground pepper and salt (optional)
- (Add your favorite spices to make it unique! Try red pepper or cumin)
- Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
- Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
- Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
- Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
- In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
- At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
- You can serve this dish immediately or cover and refrigerated until ready to serve.