Recipe: Enjoy soy without the tofu, in salads, snacks or succotash
Tofu and soy milk don't do it for you? There's another way to take advantage of the health benefits of soy: edamame.
Edamame are young, green soybeans harvested at the peak of ripeness, just before they harden. When cooked, they have a nutty, almost buttery flavor and a firmer texture than most other prepared beans.
Soybeans are loaded with amino acids, healthy fats and other plant nutrients. They are an excellent source of protein and are low in saturated fat. Find shelled and unshelled edamame in the freezer case.
Edamame pods (the variety still in the shell) typically are boiled or steamed, then eaten as a snack. A sprinkle of sea salt can be added before the beans are popped directly from the pods into your mouth.
Cooked edamame also can be used in many of the same ways you use cooked beans: soups, salads, dips.
Shelled edamame can be cooked until tender, then mashed with garlic, lemon juice and tahini to make a hummuslike dip.
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grilled corn and edamame succotash
Start to finish: 45 minutes Servings: 6
4 ears corn, shucked and cleaned of silk
1 1/2 cups frozen, shelled edamame
1 tablespoon olive oil
1 small red bell pepper, cored and diced
1 small red onion, diced
1 medium shallot, diced
2 to 3 tablespoons sherry vinegar, or to taste
1/2 teaspoon kosher salt
Ground black pepper, to taste
2 tablespoons chopped fresh chives (optional)
Heat a gas grill to medium-high or light a charcoal fire.
Wrap each ear of corn in foil. Grill for 15 minutes, rolling the corn occasionally so all sides are cooked. Carefully remove the corn from the foil and set aside until cool enough to handle, about 10 minutes.
Using a serrated knife, remove the grilled corn kernels from the cobs. To do this, stand each ear on its wide end, then saw the knife down the length of the cob. Set aside.
Meanwhile, bring a large saucepan of lightly salted water to a boil. Add the edamame and cook until tender, about 5 minutes, or according to package directions. Drain and set aside.
In a large nonstick skillet over medium, heat the oil. Add the bell pepper, onion and shallot. Saute until the vegetables begin to soften, about 2 to 3 minutes. Stir in the grilled corn kernels and edamame. Saute for 5 minutes. Remove the skillet from the heat, then stir in the vinegar. Season with salt and pepper. Serve sprinkled with chives, if desired.
Nutrition information per serving (values are rounded to the nearest whole number): 167 calories; 48 calories from fat; 5g fat (1g saturated; 0g trans fats); 0mg cholesterol; 25g carbohydrate; 9g protein; 5g fiber; 179mg sodium.