A well-balanced diet provides you with essential nutrients that nourish your body and fuel your movement throughout your day. Registered dietitian Trista Chan, MHSc has teamed up with us on monthly movement-fueling recipes, like this one for edamame crunch salad.
This refreshing and colourful salad is packed with fibre, unsaturated fats and plant-based protein. It’s a perfect balance of crunchy veggies, fresh herbs and a savoury-sweet peanut sauce dressing.
Prep time: 15 minutes
Yields 4 servings
Salad ingredients:
- 2 cups (250 g) of shelled and cooked edamame
- 1/2 a cucumber (diced)
- 1 large carrot (julienned or grated)
- 1 cup (250 g) of red cabbage (shredded)
- 2 scallions (thinly sliced)
- 1/4 cup (30 g) of cilantro (chopped)
- 1 tbsp (14 g) of cashews
Peanut sauce dressing ingredients:
- 1 tbsp (14 g) of natural peanut butter
- 2 tsp (10 ml) of rice vinegar
- 1 tbsp (15 ml) of honey (or maple syrup)
- 1 tbsp (15 ml) of sesame oil
- 2 tsp (10 g) of ginger (grated)
- 1 garlic clove (minced)
- 2 tbsp (30 ml) of warm water
- A pinch of salt
Instructions for making edamame crunch salad:
- Prepare the salad: In a large bowl, combine the edamame, cucumber, carrot, red cabbage, scallions and cilantro.
- Make the peanut sauce dressing: In a small bowl, whisk together the peanut butter, rice vinegar, honey, sesame oil, ginger, garlic and salt. Add warm water, as needed, to reach your desired consistency.
- Toss the salad: Drizzle the peanut sauce over the salad and toss until it’s evenly coated.
- Garnish and serve: Sprinkle the salad with the cashews for added crunch.
- Enjoy immediately or refrigerate for up to two days.
