High protein Edamame beans and nutrient dense spinach make make up the bulk of this high fiber nutritious hot salad. It’s been FAR too long since we shared a new recipe with everyone and we’re sure you missed us. This is the first of what I hope will be 2 new recipes each month as once a week was too much to keep up with in our busy lives. I’m sure you can all relate.
We love color in our foods and varied textures as well. This one caught my eye in Extra Vegan Za as I was flipping around looking for something new the other day. I fills both those criteria, and tasted great!
Edamame beans are green beans in large pods commonly known as Soy Beans. They are great eaten right out of the pod and you find them quite often as a starter in Japanese restaurants. You can also buy them frozen in the pod or shelled. For snacking I buy IN the pod, for recipes like this I buy the shelled ones. They are loaded with fiber – 1 cup along yield about 8 grams of fiber or almost one third the recommended daily amount. They are also great for folate, manganese, Vitamin C and K, and iron. (Source Nutritional Data)
Adding to that the fact that 1 cup of chickpeas has 12 grams of fiber – and this dish packs a punch most people are lacking these days. Fiber is much needed to help move food through the colon and keep us healthy.
Edamame Beans, Chickpeas, Shiitake Mushrooms and Spinach
3 Tbsp coconut oil
1 onion, diced
1 tsp fine sea salt
1 cup shiitake mushrooms, stems removed and thinly sliced
1 Tbsp grated fresh ginger
1 cup shelled edamame beans (thawed)
1 Tbsp dulse flakes (dulse is a red seaweed and can be found in most stores in dried flakes. It is very high, as all seaweeds are – in calcium and many other minerals. It adds a salty taste to foods and can be sprinkled on salads, in soups or stir fries, on broiled fish or sauces for an “ocean” taste)
1 Tbsp Braggs
14 oz. can of chick peas rinsed and drained – or aproximatel 1.5 cups cooked from dried ones (cooking info for dried beans)
3/4 cup purified or distilled water
1 Tbsp Arrowroot powder (healthier substitute
1 bunch fresh spinach, stems removed, washed and chopped
Juice of one lime
Saute the onion in the oil on medium heat until it starts to turn translucent. Add the salt, mushrooms, and ginger and continue cooking for 5 minutes. Stir in the edamame beans, dulse flakes, Braggs, and chickpeas.
In a separate bowl dissolve the arrowroot powder in some cold water, then pour the mixture into the pan with the beans. Stir in the spinach and cook until it has wilted. Remove from heat and add lime juice before serving, mix well.
Serve over a bed of brown rice or quinoa, or alongside some steamed vegetables. Serves 4-6.
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Edamame Beans, Chickpeas, Shiitake Mushrooms and Spinach Recipe Photo Credit: Her View Photography