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natural kitchen BY ELISA BOSLEY | RECIPE BY TRINA KAUFMAN


Edamame


Edamame is the soybean in its least-processed, tender green form. With zero cholesterol, loads of fiber and protein, and more than a day’s supply of folate per cup, it’s a fantastically healthy, low-cal snack. Buy frozen in husks or already shelled; steam or boil briefly. Squeeze the pods (don’t eat them; they’re too fibrous) to easily extract the slightly sweet, buttery beans.


Appetizer. For a supersimple snack, blanch edamame pods in salted water, drain, and serve on a platter with coarse sea salt, or salt mixed with Chinese five-spice powder. (Provide a dish for the empty pods.)


Dip. Combine 1 cup blanched edamame beans in a food processor with ½ cup fresh cilantro leaves, a clove of garlic, a dollop of miso or soy sauce, and a drizzle of lemon juice, plus salt and crushed red pepper flakes to taste. Add a little olive oil or water to achieve a smooth consistency. Serve with crudités or crackers.


Salad or side. Toss blanched edamame beans with salad greens, feta cheese, dried blueberries, and a white-balsamic dressing. Or combine with frozen and thawed corn, chopped red bell pepper, and sliced green onions; sauté in olive oil until warm, salt to taste, and serve with broiled fish.


EDAMAME BRUSCHETTA


Top baguette slices with this fiber- and protein-rich take on an Italian classic. Thinly slice ¼ onion and ¼ cup loosely packed basil leaves; toss in a medium bowl with 1 (10-ounce) package frozen and thawed shelled edamame, 2 tablespoons extra- virgin olive oil, juice of ½ lemon, ¼ teaspoon sea salt, and black pepper to taste. Transfer to a food processor and pulse until coarsely chopped. Let stand 30 minutes for flavors to blend. Serve at room temperature. Makes 2½ cups.


PER SERVING (½ cup): 94 cal, 4g fat (3g mono, 1g poly, 1g sat), 0mg chol, 5g protein, 5g carb, 2g fiber, 99mg sodium


50 deliciousliving | february 2012


JERRY ERRICO / CORBIS


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