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.

A simple versitile tomato salad that’s bursting with the fresh flavors and colors of Italy.

Ingredients:
1/2 c. baby spinach
2 c. cherry tomatoes, cut in half
1/2 red onion, sliced thinly
1/2 c. baked tofu
1/2 c. toasted pine nuts
One handful fresh basil leaves, chiffonade
3 T. olive oil
1-1 1/2 T. good quality red wine vinegar
Salt and pepper

To prepare:
Place all the salad ingredients in a bowl, except the basil chiffonade and pine nuts. Heat a small cast iron skillet and toast the pine nuts until golden. Toss the nuts into the salad. Whisk briefly to emulsify the olive oil and vinegar, then add salt and pepper to taste, pour over the salad, top with the basil chiffonade, and toss again lightly. Taste, adjust seasoning, and serve.

With lasagna, I serve this salad on the side, but it’s also wonderful on top of the garlic bread as a bruschetta. Though this recipe serves only two, it easily doubles or triples.

This salad is as easy as it is delicious. When you need a quick, high protein, pick me up, reach for this recipe.

Ingredients:
1 15-oz. can chickpeas, drained and rinsed
2 T. red onion, finely chopped
1/2 c. red or yellow bell pepper, chopped (or mix red and yellow for added color)
1/4 c. toasted pine nuts
1/4 c. fresh basil leaves, cut into ribbons
1-2 T. chopped sundried tomatoes (optional)

Dressing ingredients:
2 T. olive oil
1 T. fresh lemon juice
1 t. fresh chili paste
Salt and pepper

Rinse the chickpeas and put them in a bowl. Add the onion, peppers, toasted pine nuts, and basil ribbons. In a small bowl whisk together the oil, lemon juice, and pepper paste until emulsified. Pour over the salad and toss everything to combine. Taste and season with salt and pepper.

I like to serve this with a hearty slice of bread to mop up the juices. For an alternate presentation, you can lightly mash the chickpeas and pile the mixture onto grilled or toasted bread as a super easy and super tasty bruschetta.

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.