EDAMAME MANGO SALAD – SWEET, SAVOURY & DELICIOUS IN EVERY BITE
In the heat of summer, there’s nothing quite like a fresh, vibrant salad to brighten up the table. This Edamame Mango Salad combines crisp vegetables, creamy avocado, sweet mango and tender edamame into a colourful dish that’s sure to wow family and friends. Whether served as a light lunch, a refreshing side dish or the centrepiece of a summer meal, this is one of those recipes you will find yourself making on repeat. So good!
Did You Know?
Edamame are young soybeans that have been enjoyed in East Asian cuisine for centuries, particularly in Japan, where they are traditionally served steamed and salted as a snack or appetizer. Often called a “superfood,” edamame is packed with plant-based protein, fibre, vitamins and minerals, including folate, vitamin K, iron and magnesium. In Ontario, you will find both shelled and in-the-pod edamame in the frozen food section of most supermarkets, making them an easy and nutritious addition to salads, soups and stir-fries.
INGREDIENTS (6 Servings)
Salad
- 2 cups (500 ml) shelled edamame, cooked and cooled
- 1 ½ cups (375 ml) mango, diced
- 1 ½ cups (375 ml) cucumber, diced
- ½ cup (125 ml) red onion, finely diced
- 1 cup (250 ml) avocado, diced
- 1 cup (250 ml) corn kernels
- ½ cup (125 ml) fresh cilantro, chopped
- 2 Tablespoons (30 ml) jalapeño, seeds removed & finely minced (optional)
Salad Dressing
- ¼ cup (60 ml) fresh lime juice
- 3 Tablespoons (45 ml) extra virgin olive oil
- 1 Tablespoon (15 ml) fresh garlic, minced
- 2 Tablespoons (30 ml) honey mustard or 1 ½ Tablespoons (22 ml) Dijon or yellow mustard & 1 teaspoon (5 ml) honey
- ½ teaspoon (2.5 ml) salt
- ¼ teaspoon (1.25 ml) black pepper
INSTRUCTIONS
- Cook the shelled edamame according to the package directions. Drain well and allow to cool completely.
- In a large bowl, combine the edamame, mango, cucumber, red onion, avocado, corn, cilantro and jalapeño, if using.
- In a jar or small bowl, shake or whisk together the lime juice, olive oil, garlic, honey mustard (or honey & mustard), salt & pepper until smooth.
- Pour the dressing over the salad and gently toss until evenly coated.
- Chill the salad for at least 30 minutes before serving. If preparing ahead, add the diced avocado just before serving to prevent browning.
ENJOY!
PER SERVING: |Calories: 235 kcal | Carbohydrates: 23 g | Protein: 8 g | Fat: 14 g |Fibre: 6 g | Sodium: 245 mg |
Joanne Nijhuis, MSc, RD is a Consulting, Media and Culinary Registered Dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne is currently working on her first cookbook. For more information, email Joanne at jo.knows.nutrition@outlook.com.