Both shelled edamame and those left in the pod are now available in most supermarkets in the frozen vegetable section. They are delicious on their own, in a salad such as this or as an accompaniment to a main course.
1. Bring a pot of water to the boil and add the edamame. Boil for 1 minute, then drain and rinse with cold water. Place in a serving bowl and add the black beans, red pepper and onions.
2. To prepare the dressing, combine the ricotta, tahini, mayonnaise, lemon juice, olive oil, soy sauce, garlic, jalapeño and cumin in the smaller bowl of a food processor or blender. Blend until smooth. Pour the dressing over the salad and garnish with cilantro or parsley.
1 1/2 cups frozen shelled edamame
1 1/2 cups canned black beans, drained and rinsed
3/4 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup light ricotta (5%)
1 1/2 Tbsp tahini (sesame seed paste)
1 1/2 Tbsp light mayonnaise
1 1/2 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp low-sodium soy sauce
1 tsp finely chopped garlic
1 tsp finely chopped jalapeño pepper (or hot chili sauce)
1/4 tsp ground cumin
1/3 cup chopped cilantro or parsley
Nutritional Analysis per Serving
Protein 10 g
Fat 8 g
Saturated Fat 0.9 g
Carbohydrates 17 g
Cholesterol 4 mg
Sodium 280 mg
Fiber 3.4 g
Prep Time: 15 minutes
Cook Time: 1 minutes
Make Ahead: Can be prepared early in the day, with the dressing. Keep refrigerated.
Nutrition Watch: The soy protein found in edamame contains isoflavones, which may have cholesterol-lowering effects.