Quick to prep, easy to vary, and wholesomely energizing, this cool, refreshing vegan cucumber edamame salad is a regular for me year-round.

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Hello, sweater weather! Today, it arrived. But we’re in mercurial Colorado, and even if we weren’t, summer has a way of blazing in unexpectedly each autumn, if just for a quick dance among the turning leaves. All the more reason to make space within the comforting lineup of cozy crockpot meals and casseroles for light summery-style salads all throughout fall and beyond! Quick to prep, easy to vary, and wholesomely energizing, this one’s staying a regular for me.

Peppery arugula and radish are the perfect complements to cucumber and edamame in this zingy salad with spicy ginger dressing. I don't like to admit it, but I’m at an age where protecting bone health is really on my mind. I know there has been osteoporosis in my family, though not prevalantly. Perhaps more weighty, running is really important to me, to the point I do consciously work on moving from a place where I’m probably —definitely—a little too dependent on it for my happiness. Progress doesn’t mean giving it up before I have to, though, and while weight-bearing activities can help support bone density, I want to do all I can to support them for a lifetime with bone-building foods. Luckily there's a wealth of beautifully delicious foods to choose from, with edamame being up there at the top.

Edamame benefits

An excellent source of calcium, vitamin K, and isoflavones, edamame (young soybeans) are known for promoting bone health, including formation, bone density, and overall strength, thereby potentially reducing the risk of osteoperosis. One meta-analyisis from 2021 found that regularly consuming soy products and high dose soy supplements held promise with regard to lowering risk of osteoperosis in both menopausal and postmenopausal women. Research further suggest possible alleviation of symptoms during perimenopause.

What’s more, there is mountain evidence that soy-based foods such as edamame may help protect against prostate cancer, promote healthy blood sugar, lower blood cholesterol, andeven help protect against breast cancer. Given the swirling mixed messages around soy, that last one may well come as a surprise. As if that package weren’t compelling enough, edamame are rich in protein and fiber, too, a true power duo for whole health, particularly as we age.

Variations

If you want to add a bit of warmth and coziness to this, just gently roast your shelled edamame. Consider adding avocado, kimchi, or both, for a satisfying lunch. A big thumbs up came my way after pairing it for dinner with rice and seriously succulent tofu steaks. Like with most salads, you don't really need quantities--just throw in amounts you feel like, shake up the dressing ingredients in a jar and pour over. You do you, always. With this and with most things, it works out in the end. Happy weekend! xo

Quick, fresh and satisfying all year long!

Yield: 4-5

Author: Wendy McMillan

Cucumber edamame salad with spicy ginger dressing

Peppery arugula and radish are the perfect complements to cucumber and edamame in this zingy, refrshing salad with spicy ginger dressing.

Ingredients

For the salad

1 English cucumber, thinly sliced
1 cup shelled edamame
2-3 small radish, thinly sliced
1 small bunch green onions, thinly sliced white and light green parts
1 cup (ish) arugula
1 tablespoon toasted sesame seeds

For the dressing

2 T oil of choice (I like light olive oil)
3 Tablespoons rice vinegar
1 Teaspoon sesame oil
1 Tablespoon lower sodium tamari sauce
1 Teaspoon freshly grated ginger
1 Teaspoon maple syrup
1/2 Teaspoon Sriracha
1 Tablespoon lime juice

Instructions

To prepare the dressing, whisk all ingredients in a small bowl (or shake in a sealed jar, my favorite).
Toss all ingredients in a bowl and drizzle with dressing, turning to coat. Enjoy!

Nutrition Facts

Calories

152

Fat

10 g

Sat. Fat

1 g

Carbs

11 g

Fiber

2 g

Net carbs

8 g

Sugar

4 g

Protein

5 g

Sodium

162 mg

Cholesterol

0 mg