Superfood Salad… Quinoa Salad with Corn & Edamame

Quinoa Salad with Corn & EdamameMy last few post have been about the power of Superfoods and importance of getting the right balance of protein with my 40-30s Rule. When we think protein we often think meat, poultry and fish. However plant based proteins are not just for our vegetarians and vegans. My Quinoa Salad with Corn & Edamame happens to combine 2 of my favorite superfoods that also happen to be packed with protein, QUINOA and EDAMAME! 

What make Quinoa so SUPER? 

Quinoa is derived from the seed of a plant that is related to spinach. It is a gluten free grain that also happens to be a complete, vegan source of protein. Because of this many people have refereed to it as the world’s healthiest food. Here are a few fun facts about why you want Quinoa in your diet: 

  • One cup cooked quinoa has 8 grams of protein and 5 grams of fiber.
  • The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN).
  • It has a gentle nutty, pleasingly earthy taste, with a crunchy texture that still manages to be light.
  • University of Milan found that quinoa was effective at controlling appetite and helping study participants consume less food throughout the day.
  • Quinoa is very high in all 4 minerals that the modern diet is lacking in Magnesium, Potassium, Zinc and (for women) Iron.
  • Using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels. 
  • Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

What make Edamame so SUPER? 

Edamame is just a fancy name for young soy beans! They have been popular in China and Japan for thousands of years and are now available in most grocery stores throughout the United States. Edamame are sold fresh, frozen, as individual soybeans and in the pod. Edamame is one of the few plant sources of complete protein and our a powerhouse of nutrition. Here are a few fun facts about why you want to include Edamame in your diet: 

  • Half-cup serving of shelled edamame provides 11g protein and 9g fiber. 
  • The name is Japanese for “twig bean”. 
  • Edamame has a high concentration of alpha-linolenic acid, an omega-3 fatty acid that your body can convert to EPA and DHA, compounds linked to lower blood cholesterol and a decreased risk of stroke and heart disease.
  • They are appreciated for their sweet, mild and slightly “beany” flavor
  • Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes. 

Quinoa Salad with Corn & Edamame

Ingredients:Quinoa Salad with Corn & Edamame

  • 1/3 cup dry quinoa
  • 3 ears of corn
  • 1 ½ cup edamame
  • 1 16 oz can black beans
  • 1 red bell pepper, chopped
  • ½ cup cilantro, chopped
  • 6 green onions, chopped
  • 4 cloves of garlic, minced

Dressing:

  • Juice of 1 lemon
  • ¼ cup soy sauce
  • 2 Tbsp Dijon mustard
  • 2 Tbsp Olive oil 

Preparation:

Step 1: Prepare quinoa according to package (typical adding 2/3 cup water and bringing to a boil and then simmer covered for about 15 minutes)Quinoa Salad with Corn & Edamame

Step 2: Chop all vegetables, cilantro, green onions, bell pepper and garlic.Quinoa Salad with Corn & Edamame

Step 3: Prepare 3 ears of corn, and cut off the cob.Quinoa Salad with Corn & Edamame

Step 4: Rinse and strain black beans. Combine corn, black beans and edamame in a large bowl.Quinoa Salad with Corn & Edamame

Step 5: Add red pepper, cilantro, green onions, garlic and prepared quinoa.Quinoa Salad with Corn & Edamame

Step 6: Whisk together dressing ingredients. Pour over the salad. Chill for an hour to allow flavors to develop.Quinoa Salad with Corn & EdamameQuinoa Salad with Corn & Edamame

 
  • 2 Tbsp olive oil
Advertisements
This entry was posted in Dinner, Lunch, Meatless Mondays!, Quick & Healthy, Vegan and tagged , , , , , , , , , , , , , , . Bookmark the permalink.

4 Responses to Superfood Salad… Quinoa Salad with Corn & Edamame

  1. Seelman, Elizabeth says:

    Very helpful especially with my daughter becoming vegan!! Thanks Kerri!

  2. Liz this is a crowd pleaser Vegan or not!

  3. This looks really good. Do you cook the corn or eat it uncooked?

    Savitri Kaur Khalsa

    >

  4. Savitri,

    I cook the corn first and then cut it off the cob. You can also use frozen as well. Enjoy!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s