Meatless Monday: Cantaloupe and Edamame Salad

This cool fresh salad packed with vitamin C and protein is not only refreshing, but filling.

Posted: 06/13/2011 07:14 AM EDT
Filed Under Meatless Monday

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.

 

Enter Meatless Monday. This week's recipe is cantaloupe and edamame salad. "This refreshing melon salad provides 100 percent of the recommended daily value of Vitamin C. Adding edamame (soy beans) gives this dish nine grams of protein and good amount of dietary fiber, which makes it surprisingly filling," stated Chef Asata, who provided the recipe. She added, "Taking an Asian approach in the flavor profile brings big flavor while keeping the fat and sodium low. Use sweet, ripe cantaloupe or honey dew melon to get the most of the sweet-savory contrast."

Cantaloupe and Edamame Salad


Serves 6

1 12 oz package shelled edamame, thawed


1 ripe cantaloupe, peeled, seeded and cut into bite-size cubes


1 red bell pepper, sliced


1 scallion (green onion), green parts only, sliced


2 tbsp pickled ginger, chopped (or 1 tbsp fresh ginger, peeled and grated)


1 tbsp soy sauce


1 tbsp dark sesame oil


1 tbsp toasted sesame seeds



Combine all ingredients and let sit for at least 10 minutes prior to serving to allow the flavors to meld.

 

Nutrition info: Per 178 gram serving: 160 calories, 8 g total fat, 1 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 186 mg sodium, 16 g total carbs, 5 g dietary fiber, 9 g sugar and 9 g protein.

 

About Chef Asata:

 

Chef Asata completed her degree in culinary arts from the International School of Culinary Arts at the Art Institute of Atlanta in 2000 and has been a professional chef for nearly a decade in some of Atlanta’s top-rated restaurants and in private homes. She has been chef at Dish Restaurant, the Food Studio, Nikolai’s Roof (both recipients of the AAA Four Diamond Award) and the vegan restaurant Lush. Asata teaches cooking classes for teens and adults at the Cooks Warehouse in Atlanta.

 

(Photo: Melissa Jean Miller/BET Digital)

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