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Recipes · From our archive

Spicy Edamame Slaw with Orange Dressing

GHGinger Hultin
· 1 min read

Photo: Ivan S

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

Edamame adds protein and fiber to a classic cabbage base in this lightened-up slaw.

Servings: 8
Serving size: ¾ cup (95 grams)
Prep time: 20 minutes (plus 30 minutes to chill)
Cooking time: 0 minutes

Ingredients

  • 1 10-ounce package frozen shelled edamame
  • 1 head green cabbage, quartered, core removed, sliced into slivers
  • 1 cup finely sliced orange bell pepper (about 1 pepper)
  • 1 tablespoon minced jalapeño (about ½ pepper)
  • ½ cup, plus 3 tablespoons (170 milliliters) freshly squeezed orange juice (from 1 orange)
  • 2 tablespoons (30 milliliters) rice vinegar
  • 2 teaspoons (10 milliliters) low-sodium soy sauce
  • 1 teaspoon peeled and grated fresh ginger root
  • 2 tablespoons (30 milliliters) olive oil
  • 1 teaspoon (5 milliliters) freshly squeezed lime juice (from ½ lime)
  • ½ teaspoon crushed red pepper flakes
  • 1 tablespoon white sesame seeds
  • ¼ cup fresh cilantro leaves, roughly chopped
  • ¼ cup chopped raw, unsalted peanuts

Instructions

  1. Cook edamame according to package directions.
  2. In a large serving bowl, combine cabbage, bell pepper, jalapeño and edamame.
  3. In a small bowl, whisk together orange juice, rice vinegar, soy sauce, ginger, olive oil, lime juice and pepper flakes.
  4. Pour dressing over vegetables and use tongs to gently combine until evenly coated.
  5. Cover and chill in the refrigerator for at least 30 minutes.
  6. Garnish with sesame seeds, cilantro and peanuts. Serve chilled.

Nutrition per serving: 140 calories, 8g total fat, 1g saturated fat, 0mg cholesterol, 63mg sodium, 13g carbohydrate, 5g fiber, 6g sugar, 7g protein, N/A potassium, N/A phosphorus

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Ginger Hultin

Ginger Hultin, MS, RD, CSO, is a National Spokesperson for the Healthy Nutrition Academy and a Seattle-based writer specializing in integrative health and nutrigenomics. Read Ginger’s blog, Champagne Nutrition, and follow her on Facebook, Instagram, Pinterest and Twitter.