Tangy Apple Edamame Salad

  • Time: 10 minutes (add 15 minutes if using uncooked rice)
  • Servings: 1
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Edamame beans, cooked - 1/4 cup (39 grams)
  • Red apple - 1/5 medium (36 grams)
  • Brown rice, cooked - 1/4 cup (45 grams)(can replace with quinoa if intolerant to rice)
  • Arugula (aka rocket, rucola) - 1 small handful (20 grams)
  • Cilantro, chopped fresh leaves - 1 tbsp (2 grams)
  • Hemp seeds - 1 tbsp (10 grams)

INGREDIENTS FOR DRESSING:

  • Soy sauce, low sodium - 4 tbsp (60 grams)
  • Sesame oil - 4 tsp (18 grams)
  • Coconut or brown sugar - 2 tsp (8 grams)
  • Garlic clove - 2 medium (8 grams)(or 2 tsp minced garlic)
  • Ginger root, grated - 2 tsp (5 grams)
  • Lime, juice only - 1 medium
  • Red chili flakes - 1/2 tsp
  • Water - 4 tsp (20 grams)

INSTRUCTIONS:

  1. Finely chop or grate the garlic and ginger. Add them to a small sealable jar together with all the remaining dressing ingredients and mix.
  2. Dice the apple, chop the cilantro and warm up the edamame beans.
  3. Add all salad ingredients to a bowl and pour in the dressing (1 tbsp per serving). Enjoy!

*Note: To save time in the future, the dressing makes enough for about 8 servings. It stays fresh in the refrigerator for up to 2 weeks so you can use it later for this same recipe or try adding it to others! You may substitute the arugula for any other leafy green. Tip: Store the leftover apple in the refrigerator but first coat with a gently squeezed lime (you may use the leftover one from the dressing) to prevent it from oxidizing.

NUTRITION FACTS per serving:

  • Calories 215
  • Protein 10 grams
  • Carbs 24 grams
  • Fat 10 grams
  • Fiber 4 grams
  • Sugar 7 grams
  • Iron 12% DV
  • Calcium 7% DV
  • Sodium 13% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Arugula, like other leafy greans, is known to have lots of nutrients that help our bodies detoxify. They also have properties that boost our immune system. If you don't like arugula or can't find it, you may replace it with spinach or any other leafy green. It is recommended to buy organic edamame beans. You may find these in the frozen aisle.

Tags: dairy-free, gluten-free, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.