Cropedia:Edamame Salad with Squash, Carrots and Chard

Edamame with squash, carrots, chard and celery - Vegan

'*' These items can be purchased from the UBC Farm or LFS Orchard Garden

This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.

Ingredients

3 oz. Edamame beans, frozen

⅓ tsp. Chilli flakes

1 Bay leaf

½ tsp. *Garlic

⅓ cup Stock, vegetable

1 oz. *Winter Squash, diced small

1 oz. Celery, diced small

1 oz. *Carrots, diced small

½ oz. Red onion, diced small

1 oz. *Chard, chopped small

to taste Salt & pepper

1 tsp. Green onion, chopped fine

1 tsp. *Parsley, chopped fine

Method

- Heat the vegetable stock with garlic, bay leaf and chilli flakes. When almost boiling add the squash, celery, carrots and red onion. Cook on medium until tender, about 10 minutes.

- Add the chard and cook 1 minute more. Season to taste with salt and pepper.

- Serve garnished with the green onion and parsley.

Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc

Edamame with squash, carrots, chard and celery

1 Serving= 10.55 oz. (299.09 g)

ENERGY

Kilocalories 143.18 kcal

Protein 11.03 g

Carbohydrate 17.74 g

Fat, Total 4.27 g

FAT

Saturated Fat 0.05 g

Monounsaturated Fat 0.03 g

Polyunsaturated Fat 0.11 g

Trans Fatty Acid 0 g

Cholesterol 0 mg

ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 0.09 g

Omega-3 Linolenic 0.01 g

CARBOHYDRATES

Dietary Fiber, Total 6.59 g

Sugar, Total 6.28 g

OTHER

Weight 299.09 g

Water 0.19 L

Alcohol 0 g

VITAMINS

Thiamin 0.19 mg

Riboflavin 0.31 mg

Niacin 1.48 mg

Vitamin B6 0.31 mg

Vitamin B12 0 µg

Folate (DFE) 290.69 µg

Vitamin C 26.88 mg

Vitamin D (ug) 0 µg

Vitamin A (RAE) 355.82 µg

Vitamin A (IU) 7,121.63 IU

alpha-tocopherol (Vit E) 1.48 mg

MINERALS

Calcium 113.18 mg

Iron 2.93 mg

Magnesium 88.73 mg

Potassium 911.32 mg

Zinc 1.47 mg

Sodium 292.49 mg