Mango Edamame Salad

Eat More Salad + Mango Edamame Salad Recipe

I know, that sounds a little bossy, “eat more salad!” But, I really think you should. Why? Well, because my guess is that you’re not eating as many servings of fruits and vegetables as you should!

Oh, don’t get upset, I’m not mad at you, I’m just trying to bring some awareness to what you’re putting in that body of yours. The statistics back me up when I say that you’re not getting enough – to the tune of that 85% of us aren’t getting our 2 1/2-cup equivalent servings of vegetables each day! Don’t believe me? The newest Dietary Guidelines for Americans discusses our deficit and encourages us to shift to a diet that places more focus consuming vegetables.

And get this, not only are we deficient in our vegetable servings, we’re also lacking when it comes to our fruit servings too. Shame on us! These two groups of foods are amazingly nourishing and ones we shouldn’t be skimping on. Where else are we going to get all of the vitamins, minerals, and other nutrients our bodies need? No pill on earth could ever do that!

So, to help, I’ve created this Mango Edamame Salad to assist you in getting out of the “red” and into the “black”, so to speak. And it makes sense to build a salad this way, because when you can consume these foods together, it makes it easier to get your daily requirements. And I’m all about making life easier and more nourishing!

Before You Go…A little Clarity

VEGETABLES: You need about 2 1/2 cup-equivalents of vegetables everyday. And a 1/2 cup of cooked vegetables and 1 cup of raw vegetables is considered a 1/2 cup equivalent.

FRUITS: You need about 2 cup equivalents of vegetables everyday. Generally, 1 medium to large piece of fruit is considered a 1 cup equivalent and so is 1 cup of 100% juice (although I recommend skipping the juice and going for whole fruit instead) and 1/2 cup dried fruit is considered a 1 cup equivalent. 

Edamame Salad

Edamame Salad 1

 

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Mango Edamame Salad with Maple Lime Vinaigrette


  • Author: Sara Haas

Ingredients

  • 1/2 lime, juiced (about 2 teaspoons)
  • 2 teaspoons maple syrup
  • 2 teaspoons olive oil
  • 1 cup frozen edamame, prepared
  • 1 ripe mango, seeded and chopped (about 1 cup)
  • 2 tablespoons chopped red onion
  • 1/2 red bell pepper, seeded and chopped (about 3/4 cup)
  • 1/8-1/4 teaspoon Kosher salt

Instructions

  1. In the bottom of a mixing bowl, whisk together the lime juice, maple syrup and olive oil. To the bowl add the edamame, mango, red onion and bell pepper. Toss and season with salt.

Notes

  • Makes 2 cups
  • Want a little spice? Add 1-2 tablespoons minced jalapeño.

Nutrition

  • Serving Size: 4
  • Calories: 117
  • Sugar: 14
  • Sodium: 114
  • Fat: 4
  • Saturated Fat: 0
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 19
  • Protein: 4
  • Cholesterol: 0