Edamame Salad with Miso-Honey Dressing

Posted by nutrition to kitchen on August 2, 2009 · 4 Comments 

This is a recipe I developed that has been featured in the Summer 2009 issue of the ADA (American Dietetic Association) Times.  The highlight of the “Love Food” section this summer was soybeans.  I decided to make a salad that showcased not only soybeans in its whole form that most people are familiar with, but also in its fermented form – miso!  Think of it as a double-whammy of soybean-sorts. 🙂

Miso is a fermented soybean paste made with cooked soybeans, water, salt, and rice or other type of grain.  It also has B12-synthesizing bacteria inoculated into it at the time of fermentation, which is great for vegans seeking a little more vitamin B12 into their diets.  The local grocery store by our house has a refrigerator case stacked to the brim with different kinds of miso paste, ranging from white miso (Shiromiso) all the way to red miso (Akamiso) and more brownish miso (Hatchomiso).  It’s a bit overwhelming, and I think I was deliberating in front of the refrigerator for more time than I’d like to admit!

Think of miso as a way to add some salty, nutty, full-bodied flavor to a dish; the contributions are pretty good – per tablespoon of miso, you’ll get 34 calories, 2 grams of protein, and 1 gram of fiber.  It can be quite salty, but I was able to find some types that were 60% less sodium which were good too.

The miso I chose for this recipe was a light yellow miso, milder in flavor and adaptable to a multitude of recipes.  It resembles a cashew nut butter in consistency, and is fermented for about 10-12 weeks; some types of miso take years to ferment and age!  I often mix this in when I’m making miso soup, and it is delicious when prepared as a glaze on mahi-mahi.  I love it showcased in this salad dressing – I incorporated all the elements I love on top of my salad – slightly sweet, creamy without added fat, salty, acidic, and herby.  Just double the batch and use it all week like I do!

Edamame Salad with Miso-Honey Dressing

serves 4

Salad:

6 cups mixed baby greens

1 cup shelled edamame, boiled and drained

1/2 avocado, diced

1 plum tomato, seeded and diced

Salad dressing (makes 1/2 cup):

2 1/2 Tbsp light-colored miso paste (I used light yellow)

2 Tbsp honey

2 Tbsp rice vinegar

2 Tbsp freshly squeezed lime juice

1/2 clove garlic, pressed

1/4 tsp freshly grated ginger

1/4 cup cilantro

Freshly cracked black pepper

Preparation:

Combine salad ingredients and set aside.  In a small bowl, microwave the miso paste and honey until easy to stir (about 15 seconds).  Add all dressing ingredients into the food processor and pulse until smooth, about a minute.  Add the cilantro and black pepper, and pulse several more times.  Drizzle the salad dressing over the remaining ingredients and toss.  Serve immediately.

Nutrition facts (per 2 cups of salad with 2 Tbsp dressing): 180 calories; 6 grams fat; 0 mg cholesterol; 510 mg sodium; 27 grams carbohydrates; 6 grams fiber; 7 grams protein; 17 grams sugar.

Filed under salads, vegetarian · Tagged with miso, salad, soybeans