GF / NF / SF / VG / Serves 4
Salad Ingredients
1 cup frozen whole edamame (or shelled beans if you can find them at Asian grocers)
4 cups kale ribbons (stalks removed, leaves sliced) massaged
4 beetroots (beet)
¼ cup pumpkin seeds (pepitas)
¼ cup sunflower seeds
4 radishes, sliced
100g goat’s cheese, crumble
1-tablespoon olive oil, for massaging the kale (or avocado oil)
1-tablespoon mint leaves, thinly sliced
1-tablespoon black and white chia seeds
Directions
Cook the edamame by bringing water to the boil and pouring it over the beans in a heat proof bowl, blanching them for about 2 minutes. Drain and allow to cool, then remove the beans from the pods. Combine the edamame and the kale in a bowl.
Peel the beetroot, leaving the tail on. Shred the beetroot, using a grater, mandolin or food processor. I personally find that the grater is easy and doesn’t get stained crimson!
To prepare the dressing, whisk together all the ingredients. Season with salt and pepper.
To assemble the salad in a serving bowl, put the beetroot in first, then add the kale and edamame. Add the pumpkin seeds (pepitas) and sunflower seeds next. Add the dressing and gently toss to combine. Then add the sliced radish, goat’s cheese and mint leaves (add these last so they don’t turn pink). Finally sprinkle with the chia seeds and serve.
Dressing (optional)
¼ cup apple cider vinegar
2 tablespoons lime juice
2 tablespoons olive oil
¼ cup chopped mint leaves
2 tablespoons rice malt syrup
½-1 teaspoon Dijon mustard, to taste
pink salt and freshly ground black pepper
Tips:
When preparing the beetroot, use gloves to avoid staining your hands and nails. Peel the beetroot but leave the tail on: this gives you something to hold onto when you are grating.
To bulk this up, add a can of kidney beans or a couple of soft-boiled eggs – delicious with this salad!
How do you massage kale?
Glad you asked? Simply take the leaves once they’ve been chopped or sliced and use your hands to rube the kale (as if you’re massaging it) until it begins to soften. You can use a little avocado, olive or coconut oil if you like. This process basically makes the kale easier to eat and digest as it breaks down the toughness of the leaf and also removes some of the bitterness.
What’s the nutritional lowdown on edamame?
As we’ve already said they contain protein, but they also contain carbohydrates, that all important fibre, a number of essential amino acids and of course they’re low in fat and sugar and contain no cholesterol at all. They’re also a great source of minerals, including iron, calcium, magnesium, potassium, sodium, zinc, phosphorus, copper and manganese, plus they pack a punch with the vitamins too, such as Vitamin C, riboflavin, thiamine, niacin, Vitamin B6 and Vitamin E. Shelled, they weigh in at 110 calories for a 100 gram portion.
What are the health benefits of edamame?
As edamame are a good source of protein and fibre, they have many benefits for our health including a boosted immune system, improved bone health, improved cardiovascular health, plus they’re good for helping to manage your weight, and go a long way to ensuring a healthy digestive system. However, you should avoid eating edamame if you have an allergy to soy.