Edamame & Chick Pea Salad

Cold salads make nice refreshing snacks and sides for summertime. A bean salad is a great way to get a nice balance of carbohydrates, fats and protein in your diet – plus they are SO good for you!

Chick peas, also called garbanzo beans, have numerous health benefits. Not only are they high in fiber (which also aids in satiety) and they have more protein than many other carbohydrates, also contain several key vitamins and minerals. CLICK HERE to read more about the health benefits of Chick Peas on Medical News Today.

Edamame is one of my favorite legumes. What many people don’t know about edamame, is edamame is a complete source of dietary protein. Like meat and dairy, it provides all of the essential amino acids needed in the diet that humans cannot make themselves. If you look at this little bean’s nutrition in a pie graph using the LoseIt app, you will see that your calories come from a nice even balance between fats, proteins and carbs – 30% from fat, 35% from carbs and 35% protein, or 6gms of fat, 16gms of carbs and 16gms of protein! Edamame, like chick peas, are also packed with all kinds of health benefits. CLICK HERE to learn more about Edamame. 

Edamame & Chick Pea Salad Recipe

Ingredients:
1 bag (2 1/2 cups) edamame shelled
1 (15.5-ounce) can chickpeas, drained and rinsed
1 clove garlic, minced
1 serrano pepper, seeded, ribs removed and finely diced (optional)
1 small red onion, diced (I used half a medium Vidalia onion)
1 Tablespoons lemon juice
5 tablespoons red wine vinegar
2 Tablespoons olive oil
Salt and freshly ground black pepper
2 small tomatoes chopped or 1/2 pint cherry tomatoes, halved
1/2 bunch cilantro, leaves roughly chopped 

Directions:
Combine the garlic, pepper, red onion, lemon juice, red wine vinegar, olive oil and salt and pepper, to taste, in a large bowl. Add the edamame, chickpeas, tomatoes and cilantro. Season with salt and pepper, to taste. Let it marinate in the juices for a few minutes (to taste). Then separate the juice for storage, saving the juice for a dressing. You can eat the salad alone for a snack or side dish or toss the salad with greens and dressing for a meal. 

Makes: 11 1/2 cup servings

Nutrition: 1.2 cup serving snack or side
131 Calories
7gm protein, 14.5gm carbs, 4.5gm fat
5.3gm fiber

Double your serving for a meal for 262 calories, 14gm protein, 29gm carbs & 9gms fat.

Dr. Jennifer Stepanek‘s Health Tip

Dr. Jennifer Stepanek, D.C., C.N.S., D.A.C.B.N

Fit with Fiber:  Fiber is cardio protective, glucose regulating and cancer protective. Changes in diet, restricting carbs, can also result in constipation. Gradually increase your consumption of beans, legumes, fruits, vegetables, psyllium and oat fiber, nuts and seeds. Snack Ideas: 2 tablespoons hummus & carrot. Add chia seeds or flax to protein smoothie. Sweet potato chips, roasted chickpeas, vanilla pumpkin seed clusters and white bean dip with peppers or chips. ½ avocado with salsa and a piece of fruit. A handful nuts.

Edamame InfoGraphic from OrganicFacts.net