The health benefits of soyfoods may not be as familiar to Iowans as the sight of a soybean field, but incorporating this nutritious food into your diet will provide positive aid to many systems within the body. The soybean is a unique legume that provides complete protein with all nine amino acids essential for human health and is cholesterol free, low in saturated fat and high in fiber.
This green little bean packs many health boosts:
- High quality protein
- Vitamins and minerals
- Disease protection, including breast and prostate cancer
- Strong bones
- Reduced menopausal symptoms
- Weight loss aid
Including soy in your diet can be easy:
- Use fortified soymilk on cereal or in cooking
- Choose edamame fresh, frozen or roasted for a snack
- Try soy-based alternatives to foods like burgers, hotdogs, nut butter, yogurt or ice cream
- Sautee firm tofu with vegetables and your favorite Asian-style sauce.
Our friends at the Iowa Food and Family Project and the Soyfoods Council shared this delicious recipe with us that includes edamame and would be great alone or topped with grilled checken, beef or shrimp.
Tabbouleh with Edamame and Feta
This colorful salad is packed with nutrition, from the bulgar wheat to the edamame. It would also be good topped with grilled chicken, beef or shrimp, and you could skip the pita and serve on mixed greens.
1 ½ cups uncooked bulgur or cracked wheat
3 tablespoons fresh lemon juice
¼ cup commercial pesto
2 cups boiling water
2 cups cherry tomatoes, halved
¾ cup (3 ounces) crumbled feta cheese
⅓ cup thinly sliced green onions
2 tablespoons minced fresh parsley
¼ teaspoon freshly ground black pepper
2 cups edamame
4 (7-inch) pitas, cut in half
Combine the bulgur and boiling water in a large bowl. Cover and let stand 30 minutes. Drain. Combine pesto and lemon juice; stir with a whisk. Combine bulgur, pesto mixture, tomatoes and next 5 ingredients (tomatoes through chickpeas) in a large bowl; and toss gently to combine. Serve with pita halves. Yield: 4 servings (serving size: 1 ½ cups salad and 2 pita halves).
Nutritional Facts per Serving (4 servings)
570 calories; 16 g fat (5.4 g saturated fat); 23 mg cholesterol; 856 mg sodium; 93.3 g carbohydrate; 14.2 g fiber; 23.3 g protein, 7.8 mg iron; 352 mg calcium.