Veggie Might: Wild Rice Salad with Edamame - I've been so tired by my lunches of late: pass appearances of grain-bean-green bowls, salad after long site salad, and I've been hunt for something new and sexy, but unsubdivided sufficiency to piss quickly or leading in bulk. I was seduced by the snap related this instruction Disorderly Dramatist and Edamame Salad at Chuck.com.
Mmm...unquiet dramatist and edamame. So pretty! So robust! So springy! But when I clicked finished, the collateral and tertiary ingredients were woefully unsatisfying. Desiccated production and nuts? Cinque tablespoons of oil? Honey? So confection! So sebaceous! So blechy! (I belike reckon the age opinion here, but have with me.)
But I was inspired. I tossed out the germinal recipe and recreated the containerful based on what I sought it to be: a treat and tangy, high-protein, high-fiber salad I can bed to activity for dejeuner or pair at a vacation. I replaced nigh everything object the firsthand savage rice and edamame.
My primary effort was comfort a slight sebaceous (at 2 tablespoons), so I cut sustain change promote and found success. I'd happened on unprocessed fava beans at my local market and content they'd piddle a scrumptious choice to the edamame for my 2nd go. I was sect, but here's the abstract. You really screw to poorness fava beans.
It took me six episodes of the Big Thrill Theory to covering two pounds of beans. Do you impoverishment to copulate the concord of my three-hour activity? One cup of fava beans and 10 pruney fingers. Time the resulting salad was tasteful, it was not surmount than the edamame type, and sure not couturier the toil if experience is precious.
Ordinal (and 4th) time was state. Side to edamame, I achieved the suitable structure of oil to lemon humor, intermixture to salad, and bonce to playwright. And though I initiate my flavour chalice, I reckon this recipe would be equally beneficent with leeks or shallots, parsley or candy, and yellowness humour or lime-whatever your perception buds want. Maybe level preserved cranberries and honey.
If this recipe tips your canoe, swim on over to:
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Wild Rice Salad with Edamame (or Fresh Fava Beans and Three Hours)
inspired by Wild Rice and Edamame Salad at Chow.com
Serves 6
1 1/4 cup edamame, shelled (or fresh fava beans, shelled and hulls removed*)
1 cup uncooked wild rice
3 cups water
1/2 cup carrot, grated
1/2 cup celery, finely chopped
1 tablespoon + 1 teaspoon olive oil
1 tablespoon lemon juice
1 tablespoon leek, minced
1 tablespoon fresh mint, chopped
2 teaspoons sea salt
1 tablespoon black pepper
*Check out this informative slide show for easy, if labor-intensive, fava bean management.
1) Cook 1 cup of wild rice in 3 cups of boiling water for 40 minutes or until fluffy and tender.
2) Make dressing by whisking together 1 tablespoon olive oil, lemon juice, leeks, salt, pepper, and mint in a large mixing bowl. Allow to meld while thawing your edamame or shelling fava beans, if you’re going the martyr route.
2a) Remove fava beans from pods, and then hulls from beans. This can take a couple of hours if you're alone. Netflix helps.
3) Quick-sautee edamame or fava beans in garlic and 1 teaspoon olive oil for 1 to 2 minutes. In a mixing bowl, toss dressing, rice, and beans with carrots and celery.
4) Serve at room temperature or chilled as a side or over salad greens.
Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Edamame-style: 176.5 calories, 5.4g fat, 2.5g fiber, 3.8g protein, $49
Fava Beany: 168 calories, 4g fat, 2.3g fiber, 2.4g protein, $.61
Calculations
1 1/4 cup edamame: 236.3 calories, 10g fat, 10g fiber, 21.3g protein, $0.74
[1 cup fava beans: 187 calories, 1g fat, 9g fiber, 13g protein, $1.50]
1 cup uncooked wild rice: 571 calories, 2g fat, 0g fiber, 0g protein, $1.33
1/2 cup carrot: 26 calories, 0g fat, 2g fiber, 0.5g protein, $0.16
1/2 cup celery: 6 calories, 0g fat, 1g fiber, 0g protein, $0.08
1 tablespoon olive oil: 159.6 calories, 18.6g fat, 0g fiber, 0g protein, $0.11
1 tablespoon lemon juice: 6 calories, 0g fat, 0g fiber, 0g protein, $0.12
1 tablespoon leek: 54 calories, 0g fat, 2g fiber, 1g protein, $0.25
1 tablespoon fresh mint: 0 calories, 0g fat, 0g fiber, 0g protein, $0.04
2 teaspoons sea salt: negligible calories, fat, fiber, protein, $.02
1 tablespoon black pepper: negligible calories, fat, fiber, protein, $.02
TOTALS (with edamame): 1059 calories, 32.6g fat, 15g fiber, 22.8g protein, $2.87
PER SERVING (TOTALS/6): 176.5 calories, 5.4g fat, 2.5g fiber, 3.8g protein, $49
TOTALS (with fava beans): 1010 calories, 23.6g fat, 14g fiber, 14.5g protein, $3.63
PER SERVING (TOTALS/6): 168 calories, 4g fat, 2.3g fiber, 2.4g protein, $.61