Let's Dish Episodes

Edamame and Black Bean Salad

Tags: Let's Dish

We're whipping up a great edamame and black bean salad!

Barbara, Chicago, IL: "I would like to see some low/no fat, no cholesterol dishes. I have high cholesterol so I have to watch the fat, sugar and cholesterol when I prepare meals for myself."

From the Chef: This salad can be served either hot or cold. It can be a meal unto itself or served with a lean piece of chicken or fish, or even a slice of grilled or baked tofu. The soy and flax seed, while adding some fat, are also excellent for improving cardio vascular health.

Ingredients:

  • 1 lb. thawed shelled edamame
  • 1 15 oz. can black beans or black soybeans, drained and rinsed
  • 1/2 cup finely diced red pepper
  • 6 Tablespoons minced red onion
  • 2 Tablespoons balsamic vinegar
  • 1/4 cup red wine vinegar
  • 2 Tablespoons olive oil or grape seed oil
  • 1/2 teaspoon ground black pepper
  • 2 teaspoons sugar
  • 3 Tablespoons chopped fresh basil
  • 3 Tablespoons whole roasted flax seed (optional)
1. Combine all ingredients in a bowl.

2. Place in refrigerator and let marinade for several hours before serving. The marinating time improves the overall flavor.

Nutritional Analysis: Cal: 432, T.Fat: 12g, Sat. fat: 0g, Chol: 0mg, Sod: 170mg, T. Carb: 58g, T. Fiber: 16g, Pro: 26g

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