The word edamame means “Beans on Branches,” since they grow in clusters on bushy branches. If you take a closer look at the pods, they’re quite fuzzy. To retain their fresh, natural flavor, they are typically parboiled and quick-frozen.

Soybeans are a major source of protein in Asia and are rapidly gaining in popularity in the US. I see them served in restaurants and have them offered me at dinner parties. Edamame are often consumed as a snack, used in side vegetable dishes or in soups. Children like them for their wonderful chewy texture and mild, somewhat sweet flavor. Another reason why they’re so popular with children is that they’re a fun finger food.

To prepare whole Edamame pods, simply cook the whole bean pods in salted water, drain, top with a sprinkle of coarse salt and then squeeze the beans directly from the pods into your mouth. If you’re buying them frozen, follow the package directions because many are sold already partially cooked and they simply need a quick reheating.

These days edamame are available pretty much everywhere, either in the pod or shelled and ready to use. If your children like them, incorporate them into their diets in as many ways possible. Edamame in any form are incredibly nutritious, loaded with protein, high in fiber, and relatively low in carbs. Below is a quick and flexible salad recipe that can be adapted as you wish.

Ingredients:
1/4 c. seasoned sushi rice vinegar
1 T. light vegetable oil
1/4 t. salt
1/8 t. freshly ground black pepper
1 pkg. (about 16 ounces) frozen, shelled edamame
1 Granny Smith apple, cut into 1/4 inch dice (Jicama or radish can be substituted)
1/2-1 c. lightly packed chopped fresh cilantro (optional)

To prepare:
Mix the oil, vinegar, and seasonings in a large bowl. Cook the edamame according to the package directions, then place in the bowl with the chopped apple and the cilantro and toss to coat the vegetables with the dressing.

Dressing ingredients:
Makes about 3 cups
2 canned chipotle chiles
2 garlic cloves
¼ cup Sweet Chili Dipping Sauce
¾ cup fresh lime juice (about 6 limes)
1 cup canola or other vegetable oil

Salad ingredients:
8 medium sweet potatoes, peeled and cut into ¾-inch chunks
3 to 4 tablespoons canola or other vegetable oil
1 tablespoon ground coriander
1 tablespoon chile powder
1 tablespoon ground cumin
1 tablespoon fine sea salt
4 cups corn (about 6 ears or 1 pound frozen)
4 cups cooked black beans, or 2 15½ ounce cans black beans, drained and rinsed
1 bunch scallions (about 6), white and green parts, thinly sliced
1 cup chopped cilantro

To prepare the dressing:
Combine the chiles, garlic, chili sauce, and lime juice in a blender. Turn the blender on and slowly add the oil, until the dressing is creamy and emulsified. Leftover dressing can be stored in the refrigerator for up to 2 months.

To prepare the salad:
Preheat the oven to 375 degrees. In a large bowl, toss the potatoes with the canola oil to coat. Sprinkle with the coriander, chile powder, cumin, and salt, and toss again. Arrange the potatoes in a single layer on a baking sheet and roast until golden and just tender, 15 to 20 minutes. Transfer to the large bowl and let cool.

Microwave the corn in a small amount of water for 3 to 5 minutes. Drain and place in the bowl with the potatoes. Add the beans, scallions, and cilantro. Gently toss with enough dressing to moisten the salad. Let the salad marinate for 15 to 30 minutes. Serve at room temperature. Store any leftover salad in a covered container in the fridge for up to 5 days.

Watch this recipe online
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Ingredients:
6 medium beets, roasted (see method below)

Dressing ingredients:
2 cloves garlic, crushed
2 T. vegan (or dairy) yogurt
2 T. vegan mayo
4 t. curry powder
3 T. fresh lemon juice
10 T. olive oil (about 1/3-1/2 C.)
4 T. chopped cilantro, for garnish

Preheat the oven to 375 degrees. Scrub, trim, and wrap beets individually in foil. Place the wrapped beets in a shallow pan and roast until tender, about 30-45 minutes depending upon the size of your beets. To test doneness, a sharp kitchen paring knife should pierce through the foil easily. Set the beets aside to cool.

Put all dressing ingredients except the oil into a bowl and whisk to combine. Now whisk in the oil to emulsify.

Unwrap the cooled beets and rub away the skins, then slice them into wedges and place into a serving dish. Spoon the curry dressing over the beets, sprinkle with chopped cilantro, and serve at room temperature.

Special Note:
Some people don’t like to prepare fresh beets because of the staining juices, but wearing latex or vinyl gloves will protect your hands and preparing the beets on a covered surface will protect your cutting board. I often roast beets without wrapping and use them skin included. Whatever method you use, beets are well worth the effort.

This grain salad is a glorious blend of many of our favorite ingredients: parsley, olive oil, garlic, and the perfect twist of lemony zest. Served as an appetizer or as the centerpiece of a light supper menu, you’ll love the versatility of flavors and textures this high-protein salad offers.

Ingredients:
1 c. green or brown lentils
1 bay leaf
3/4 c. fine or medium bulgur
5 scallions, including some of the green tops, thinly sliced
2 garlic cloves, minced
Zest of two lemons
6-9 T. fresh lemon juice
1/4 c. extra virgin olive oil
1 t. mild paprika
2 c. finely chopped fresh parsley
1/4 c. chopped fresh mint (or 2 T. dried)

To prepare:
In a saucepan cover lentils with water, add bay leaf, and about half a teaspoon of salt. Bring the lentils to a boil, then lower heat, and cook them until they’re tender but firm, about 20 minutes or so. Meanwhile, put the bulgur in a bowl and pour in just enough boiling water to cover the grains. Let it stand for 20-30 minutes, until the grains have absorbed the water and are tender.

In a separate deep bowl, whisk together the scallions, garlic, lemon zest, lemon juice, oil, paprika, and about a teaspoon of salt.

When the lentils are tender-firm, drain off the excess water (if any) and add the hot beans to the dressing. Pour off or press out any remaining water from the bulgur and add it along with the parsley and mint.

Toss all the ingredients gently and season to taste with salt and pepper.

My experience overall is that most people find baked tofu tastier and generally more welcoming when used in salads, sandwiches, wraps, and with pasta. Since the tofu is baked there is low water content and a nice chewy texture and flavor. There are many pre-made versions available in most grocery or whole food markets. Some varieties are marinated, some are smoked, but all of them are delicious.

You can also skewer the tofu and barbecue it basted in your favorite sauce without any additional preparation. Simple and nutritious. Perfect for summer or anytime. If you have never tried baked tofu, here is a recipe for a great salad that makes use of it.

Ingredients:

One 12-oz. pkg. baked tofu (any flavor), diced
1 med. bag of baby mesclun greens, washed and dried well
1 or 2 firm ripe Hass avocados, diced
2 green tart apples, cored and diced
1/2 c. dried cranberries
1/2 c. walnuts whole, preferably toasted
Juice of 1 lemon

Combine the avocado, apples, cranberries, and lemon juice. In a separate bowl combine tofu, lettuce and nuts. Add the fruit and lemon juice mixture to the lettuce mixture and toss. Dress the salad lightly with your favorite dressing. This is also terrific stuffed into a sandwich pocket or wrap. Enjoy.