Roasted Edamame, Corn, and Tomato Salad

Edamame (soy beans) are rich in vitamin C, and one of the few natural sources of Vitamin E. They are an excellent source of protein as well.

Tomatoes contain lycopene, which may promote cardiovascular health and helps prevent skin from sun damage. They are full of antioxidants, and packed with anti-cancer benefits. Research published in the journal of Cancer Epidermal Biomarkers Prevention shows that regular consumption of this power fruit can help lower the risk of prostate cancer in men.

Corn is not the most nutritious vegetable, but it is low in saturated fat and cholesterol, as well as sodium. It’s also a good source of dietary fiber, thiamin and folate. It is very high in carbs, but some of the fiber helps balance this vegetable. Eating it with protein, such as edamame, will avoid raising your blood sugar. Due to its high carbohydrate content, corn can be made into corn syrup – a cheap sugar substitute. Don’t confuse corn syrup with corn sugar (high-fructose corn syrup), which I will discuss later in my blog.

You can whip up this recipe in minutes and eat it either hot or cold.


(4 servings)
12 ozs. Fresh or frozen edamame (shelled)(about 2 cups)
½ cup fresh corn kernels, about 2 ears of corn. I love to grill them. You can use frozen as well.
¼ cup finely diced scallions
1 glove garlic, minced
1 T. olive oil
¾ teas. Kosher salt
¼ teas. Freshly ground pepper
1 cup chopped fresh tomatoes
¼ cup chopped fresh basil leaves
1 T. red wine vinegar
1. Preheat oven to 400 degrees.
2. Put the  first seven ingredients into a 13 x 9 metal pan and stir. Place on the middle rack in the oven and roast for 10-15 minutes (until the edamame begins to brown).
3. Remove and place in the refrigerator until completely cooled, about 30 minutes. (I also make the salad when it is hot).
4. Add the tomato, basil, and vinegar to the mixture and toss.
5. Taste and adjust seasoning. Serve chilled or at room temperature.
*Recipe of Alton Brown from the Food Network.


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