Spring into Soyfoods Month with Salads and Soy
By Carrie Laughlin, Iowa Soybean Association
April is not only National Soyfoods Month, it’s also the leading edge of salad season. This year, expand your salad repertoire with main course salad ideas from The Soyfoods Council.
Vegetables have stepped into the spotlight as the 2015-2020 Dietary Guidelines for Americans recommend half of our plate be filled with fruits and vegetables. Another of the dietary recommendations is to eat a variety of proteins, including soy products, so what could be better than salad recipes in which vegetables share the bright spot with soy?
The Mediterranean Veggie Salad features marinated vegetables — including corn, broccoli, cauliflower, grape tomatoes, celery and red onions — with protein added by a combination of black soybeans and edamame.
Salad dressings made with soybean oil offer the benefits of soy’s healthy profile. With its low saturated fat content and high polyunsaturated fat content, soybean oil is a perfect fit for heart-healthy diets. Saturated fat raises blood levels of LDL-cholesterol (which is linked to increased heart disease risk) while polyunsaturated fat lowers LDL-cholesterol. In addition to providing the health benefits of consuming oils high in polyunsaturated fat, soybean oil offers the culinary advantages of a neutral taste and higher smoke point.
For more recipe ideas and health information to help you celebrate National Soyfoods Month, visit www.thesoyfoodscouncil.com. You’ll also find tips for cooking with soyfoods, new research studies and family-friendly meal ideas.
Mediterranean Veggie Salad
1- 12-ounce package frozen corn
1 cup diced celery
½ cup diced red onion
½ cup sliced black olives
1 cup broccoli florettes
1 cup cauliflower florettes
1- 15oz. can black soybeans, rinsed and drained
2 cups grape tomatoes cut in half
1-16-ounce package shelled edamame
1 package of zesty Italian dressing mix
Prepare frozen corn, shelled edamame and dressing mix according to directions on individual packages; set aside.
In a large mixing bowl, add all the vegetables, toss together. Add dressing, toss lightly. Cover and place in refrigerator to marinate overnight.
Yield: 6-8 servings