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Ingredients
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2 12-ounce packages frozen shelled edamame, thawed
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1 15-ounce can pink beans or pinto beans (see Tip), rinsed
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1 medium yellow bell pepper, finely diced
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½ cup chopped fresh chives, plus more for garnish
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2 cups packed baby spinach
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1 ripe avocado
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⅓ cup apple juice
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¼ cup extra-virgin olive oil or avocado oil
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3 tablespoons lemon juice
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2 teaspoons reduced-sodium tamari or soy sauce
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¾ teaspoon salt
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¼ teaspoon ground pepper
Directions
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Combine edamame, pink beans (or pinto beans), bell pepper and chives in a large bowl.
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Combine spinach, avocado, apple juice, oil, lemon juice, tamari (or soy sauce), salt and pepper in a blender. Puree until smooth and creamy. Add the dressing to the bean mixture and stir to coat. Garnish with more chives, if desired. Serve at room temperature or cold.
Tips
Make Ahead Tip: To make ahead: Cover and refrigerate for up to 1 day.
Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Nutrition Facts (per serving)
195 | Calories |
12g | Fat |
15g | Carbs |
9g | Protein |
Nutrition Facts | |
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Servings Per Recipe 10 | |
Serving Size about 3/4 cup | |
Calories 195 | |
% Daily Value * | |
Total Carbohydrate 15g | 5% |
Dietary Fiber 5g | 18% |
Total Sugars 3g | |
Protein 9g | 19% |
Total Fat 12g | 16% |
Saturated Fat 1g | 6% |
Vitamin A 721IU | 14% |
Vitamin C 35mg | 39% |
Folate 245mcg | 61% |
Sodium 269mg | 12% |
Calcium 69mg | 5% |
Iron 2mg | 12% |
Magnesium 62mg | 15% |
Potassium 560mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.