If you're looking for a tasty and nutritious salad option, you might want to consider edamame salad. With only 130 calories per 2/3 cup (100 g) serving, this dish packs a punch of flavor and nutrients. Edamame is a type of soybean that's harvested early, which means that it's soft and green in color. When combined with other ingredients like vegetables and dressings, it makes for a delicious and satisfying meal or side dish.
Not only does edamame salad taste great, but it's also packed with nutrients like protein, fiber, and vitamins. A 100 g serving of edamame salad contains about 11 g of protein, which is about 22% of the recommended daily intake. It also contains 5 g of fiber, or about 20% of the recommended daily intake, as well as healthy fats and complex carbohydrates. With so many beneficial nutrients, edamame salad is a great addition to any diet.
In this article, we'll explore some of the key benefits of edamame salad, as well as how to make it yourself. We'll also dive into some of the ways that edamame salad can specifically benefit certain individuals, like athletes and those looking to improve their skin health.
What is Edamame Salad?
Edamame salad is a dish that's made from cooked and shelled edamame beans, which are mixed together with a variety of other ingredients to create a flavorful and healthy salad option. Some common ingredients that are often included in edamame salad include things like cucumber, tomato, onion, and avocado, as well as various dressings and seasonings. Depending on the recipe and personal preferences, edamame salad can be served either chilled or at room temperature. What makes edamame salad such a nutritious choice is that it's a great source of both plant-based protein and fiber. These two nutrients are essential for maintaining healthy muscles, bones, and digestive function, among many other important bodily processes. Additionally, edamame is full of beneficial vitamins and minerals, like vitamin K, folate, and iron, which can help to support various aspects of your overall health.
As we mentioned earlier, edamame salad is chock-full of beneficial nutrients that can help to support your overall health and wellness. In addition to the protein and fiber we mentioned earlier, edamame is also a great source of healthy fats, complex carbohydrates, and various vitamins and minerals. Here's a breakdown of some of the key nutritional information for edamame salad:
- calories: 130 per 2/3 cup (100 g) serving
- Protein: 11 g per serving
- Fiber: 5 g per serving
- Fat: 5 g per serving
- Carbohydrates: 11 g per serving
- Vitamin K: 37% of the recommended daily intake
- Folate: 16% of the recommended daily intake
- Iron: 13% of the recommended daily intake
Benefits of Edamame Salad
Edamame salad offers a variety of key benefits for your overall health and well-being. Here are just a few of the ways that this nutritious dish can help to improve your health:
- Provides a healthy source of plant-based protein
- Helps to maintain healthy bones and muscles
- Boosts digestive function with fiber
- Supports healthy skin with vitamin C and other nutrients
- Provides an energy boost with healthy carbohydrates and fats
- May help to reduce the risk of chronic diseases like heart disease and cancer
How to Make Edamame Salad?
Making edamame salad is actually quite simple and straightforward. To get started, you'll need the following ingredients:
- 1 cup frozen, shelled edamame beans
- 1 small cucumber, chopped
- 1 small tomato, chopped
- 1/4 red onion, finely chopped
- 1/2 avocado, diced
- 1 tbsp olive oil
- 1 tbsp soy sauce
- 1/2 tsp honey
- 1/2 tsp white miso
- Salt and pepper to taste
Once you have all of your ingredients, simply follow these steps to make your edamame salad:
Serving Size and Calories in Edamame Salad
When it comes to serving size and calorie count for edamame salad, it's important to keep in mind that these factors can vary depending on the specific recipe you're using. However, as a general rule of thumb, a 2/3 cup (100 g) serving of edamame salad contains around 130 calories. This serving size is a great option for a light and healthy lunch or snack, but you can also adjust the portion size according to your needs and preferences.
Edamame Salad and Weight Loss
If you're looking to lose weight or maintain a healthy weight, edamame salad can be a great option to add to your diet. This dish is low in calories but high in beneficial nutrients like protein and fiber, which can help you to feel fuller and more satisfied without consuming too many calories. Additionally, edamame salad can be a great way to get in more vegetables and plant-based foods, which are typically lower in calories and higher in nutrients than animal-based options.
Edamame Salad for Vegans
For vegans, edamame salad can be a great source of plant-based protein and other essential nutrients. Edamame is a great alternative to animal-based protein sources like meat and dairy, and it provides a wide range of other nutrients as well. By combining edamame with other plant-based ingredients like vegetables and nuts, you can create a delicious and nutritious salad that's both satisfying and healthy.
Edamame Salad for Athletes
As we mentioned earlier, edamame salad is a great source of plant-based protein, which makes it an excellent option for athletes and other active individuals. Protein is essential for maintaining and repairing muscles after exercise, and it can also help to support healthy bone density and overall bodily function. Additionally, edamame salad contains complex carbohydrates and healthy fats, which can provide a sustained source of energy for workouts and other physical activities.
Edamame Salad for Healthy Skin
Edamame salad is also a great option for improving skin health and reducing the signs of aging. Edamame contains high levels of vitamin C, which is essential for producing collagen, a protein that gives your skin its elasticity and firmness. Additionally, the various vitamins and minerals found in edamame can help to protect your skin from damage caused by harmful UV rays, pollution, and other environmental factors.
Edamame Salad for Heart Health
Finally, edamame salad is a great option for improving heart health and reducing the risk of heart disease. Edamame contains high levels of fiber, which can help to reduce cholesterol levels and improve overall heart function. Additionally, the healthy fats found in edamame can help to reduce inflammation in the body, which is a key factor in the development of many chronic diseases.
5 FAQ About Edamame Salad
1. What is Edamame?
Edamame is a type of soybean that is harvested at an early stage, while the beans are still green and soft. It is often used in salads and as a snack, as it is a good source of protein, fiber, vitamins, and minerals.
2. Is Edamame Salad Healthy?
Yes, edamame salad is a healthy choice for a snack or meal. It is low in calories and high in protein, fiber, and other nutrients. Edamame contains essential amino acids, which are important for building and repairing muscles, and it is also a good source of antioxidants, which can help to reduce inflammation and prevent chronic diseases.
3. How Many Calories are in Edamame Salad?
One serving of edamame salad (2/3 cup, or 100 g) contains 130 calories. This is a relatively low calorie count, making edamame salad a great snack or addition to a meal for those who are watching their calorie intake.
4. How Do You Make Edamame Salad?
To make edamame salad, start by cooking the edamame beans in boiling water for three to five minutes. Drain and rinse the beans, and then add them to a mixing bowl with other ingredients such as diced cucumbers, cherry tomatoes, red onion, and a vinaigrette dressing. Toss everything together and chill in the refrigerator for at least an hour before serving.
5. Is Edamame Salad Suitable for Vegans and Vegetarians?
Yes, edamame salad is suitable for vegans and vegetarians. As a plant-based food, edamame is a good source of protein, making it a great alternative to animal-based protein sources. Additionally, most vinaigrette dressings are also vegan-friendly, but be sure to check the label to make sure there are no dairy or animal-based ingredients.