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Edamame and Orange Salad

Edamame beans are low in fat and an excellent source of protein, calcium, iron and B vitamins.

Ingredients:

  • 1 package (10 or 12 oz.) frozen shelled edamame 
  • 2 navel oranges 
  • 1/2 cup finely diced red onion 
  • 1/4 cup minced red bell pepper  
  • 3 Tbs. rice vinegar 
  • 2 Tbs. canola oil 
  • 1 tsp. reduced-sodium soy sauce 
  • 1/2 tsp. grated orange zest  
  • 1/2 tsp. peeled and grated fresh ginger 
  • 1/4 cup fresh cilantro leaves 

Directions:

Bring a saucepan three-fourths full of water to a boil. Add the edamame and cook according to the package instructions. Drain well. Set aside.

Cut a thick slice off the top and bottom of each orange to reveal the flesh. Stand the orange upright on a cutting board. Following the contour of the fruit and rotating it with each cut, slice downward to remove the peel, pith and membrane. Holding the fruit over a bowl, cut along each side of the membrane between the sections, letting each freed section drop into the bowl. Cut each orange section crosswise into 3 or 4 pieces.

In a salad bowl, combine the oranges, edamame, onion and bell pepper.

In a small bowl, whisk together the rice vinegar, canola oil, soy sauce, orange zest and ginger until blended.

Pour the dressing over the vegetables and stir gently to mix. Transfer to a serving bowl, garnish with the cilantro and serve. Serves 4.

Adapted from Williams-Sonoma, Essentials of Healthful Cooking, by Mary Abbott Hess, Dana Jacobi & Marie Simmons (Oxmoor House, 2003).