Try Edamame
You may have been reading
about edamame or seen them in the supermarket.
They are green, immature soybeans usually in the pod. There has been a lot of interest in them due
to their nutritional value. Per half cup
serving, they have 9 grams of fiber, only 2.5 grams of fat, 11 grams of protein
for 120 calories. The isoflavones in
soybeans have been linked with reducing overall blood cholesterol and LDL “bad”
cholesterol, and raising HDL “good” cholesterol.
I attended the Wisconsin
Association of Family and Consumer Science annual conference recently and the
following recipe was shared. The recipe is a great way to enjoy edamames.
Edamame Dip
3 cups frozen soybeans,
cooked (shelled and steamed if fresh and still in pods)
½ cup red onion, minced
2 cloves
garlic, minced
1
tablespoon + 1 teaspoon apple cider vinegar
1 ½
teaspoon fresh lime juice
¼ cup
cilantro leaves, coarsely chopped
1 ½
teaspoon sea salt
1
teaspoon cumin
1 cup
cooked Great Northern beans, drainer (can also used canned beans to eliminate
cooking step – rinse and drain well)
2
tablespoons + 1 teaspoon extra virgin olive oil
2
tablespoons water, as needed
1.
If using frozen edamame, cook according to
package directions.
2.
Put edamame, minced red onion, jalapeno pepper,
and garlic in the food processor, and pulse to puree.
3.
With the motor running, drizzle the cider
vinegar, followed by the lime juice.
Scrape down the sides of the bowl.
Add cilantro, sea salt and cumin and blend.
4.
Add the Great Northern beans and olive oil in
three parts. Scrape sides of the bowl,
taste for seasoning and adjust as desired.
Add up to 2 tablespoons of water until the mixture reaches desired
consistency.
Source
of recipe: Learning Zone Express
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