Got edamame? Probably not. Just two or three years ago it would have been unlikely that the average supermarket shopper would have been able to find the little green soy beans.
But tastes are changing. Not only is the once-obscure health food readily available in several aisles of the supermarket circuit, it also hit the big time – as a starring ingredient in McDonald’s new Asian salad.
Considered a super food, edamame (pronounced eh-dah-MAH-meh) is a high-quality soy food rich in plant proteins; a half cup has 8 grams of protein. Edamame also contains soluble fiber and plenty of phytonutrients that help maintain low blood cholesterol levels and bone strength and protect against some cancers.
Edamame is delicious steamed, and the beans pop right out of their fuzzy pods. They resemble tiny lima beans and have a delicate, nutty flavor. The Japanese eat edamame as a bar snack and wash it down with beer, but the beans also make a terrific addition to pastas, vegetable salads and grain salads.
Summertime Wheat Berry Salad combines a dynamic duo – edamame with wheat berries, another food poised to enter the spotlight thanks to an increased interest in whole grains. Wheat berries are a pleasantly chewy grain that sometimes show up in a pilaf. Like edamame, until rather recently wheat berries also were available only in health food stores. Wheat berries are whole, unprocessed kernels of wheat. In addition to providing fiber, the kernels contain vitamin B12, vitamin E, protein, essential fatty acids and trace minerals such as zinc, copper, manganese, magnesium and phosphorus. A serving of wheat berries contains 7 grams of protein, more than 20 percent of the recommended daily value of dietary fiber and 10 percent of iron.
Look for wheat berries in the health food aisles of many supermarkets, as well as in natural food stores such as Whole Foods and Wild Oats.
Storage tips: Refrigerate fresh edamame for up to a week. Wheat berries can go rancid, so keep the package refrigerated or frozen.
Summertime Wheat Berry Salad
Makes 8 servings
Ingredients
Directions
Place wheat berries and water in medium saucepan and bring to a boil. Add salt; cover and simmer for one hour, or until the wheat berries are cooked through. (Note: they will remain chewy). Drain and place in large bowl. Add red pepper, green onions, tomatoes, cucumber, edamame, parsley and tarragon. Toss to combine.
For the dressing combine lemon juice, vinegar, mustard, and yogurt; blend well. Whisk in the olive oil until blended. Season to taste with salt and pepper. Add to salad and toss.
Per serving: 195 calories (23 percent from fat), 5 grams total fat (1 gram saturated), trace cholesterol, 29 grams carbohydrates, 10 grams protein, 175 milligrams sodium, 5 grams dietary fiber.
