Broccoli Edamame Salad
This green and purple Broccoli Edamame Salad is an anticancer super salad that’s easy to make and really yummy! It’s got a little kick to it from the crushed red pepper flakes and it has a good balance of sweet and sour flavours. This recipe is high in protein, naturally gluten-free and works well as a side salad or a main dish.
Edamame Salad Benefits
This salad features 5 main ingredients: broccoli, swiss chard, edamame, red cabbage and sesame seeds. Let’s take a look at all the good stuff these
Broccoli: Eye Health and Cancer Prevention
Broccoli is a superfood we can all use more off. This cruciferous veggie is great source of vitamin K, A, C, folic acid and fibre. It’s also a good source of phosphorus, mangesium and vitamin B6 and E plus it contains glucosinolates, phytochemicals with anticancer benefits.
Broccoli, like other members of the cabbage family, demonstrates powerful anticancer effects, particularly in breast cancer. The glucosinolates and sulphurophane found in broccoli increase the excretion of the form of estrogen found in breast cancer. Studies with suphurophane have shown that these compounds stimulate the body’s production of detoxification enzymes and exert antioxidant effects. The glucosinolate indole-3-carbonyl is also an important cancer-fighting compound and has been shown to sto pthe growht of both breast and prostate cancer in preliminary studies. Indole-3-carbonyl also increases the ability of the liver to detoxify toxic compounds.
And one more note on this superstar veggie, it’s a rich source of letein which has also shown anticancer effects and may be helpful in preventing the development of age-related macular degeneration. Eat your broccoli to keep those eyes healthy!
Holy, that’s a lot of good stuff going on just in the broccoli.
Cabbage: Anticancer Superstar
Did you know that one of the American Caner Society’s key dietary recommendations to reduce the risk of cancer is to include cruciferous veggies such as cabbage and broccoli in your diet on a regular basis? The cabbage family contains more phytochemicals with demonstrable anticancer properties than any other vegetable.
The anticancer effects of cruciferous vegetables have been noted in various studies and consistently shown that the higher the intake of cabbage-family vegetables, the lower the risk of of cancers such as colon, lung, breast and prostate. The glucosinolates in cabbage work by increasing the antioxidant defence mechanisms as well as improving the body’s ability to detoxify and eliminate harmful chemicals and hormones.
Swiss Chard: More Cancer Fighting Power
Swiss chard is another one of the most powerful anticancer foods you can eat. It contains a combination of phytonutrients, chlorophyll, carotenes and fibre that make it a serious superfood, in particular in it’s ability to fight digestive tract cancers. In addition, Swiss chard provides more than your daily required amount of vitamin K, an important vitamin for maintaining bone health. We need vitamin K1 to activate osteocalciun, the major non-collage protein found in bones. If we don’t get enough K1 in our diets, osteocalcin levels are too low and bone mineralization is impaired.
Edamame for Plant Protein
Soybeans are an excellent source of protein and molydenum. They’re a good source of iron, calcium, phosphorus, fibre, folic acid and B vitamins. Soybeans also contain a number of health-promoting compounds including phytosterols, lecithin, isoflavones, phytoestrogens and protease inhibitors.
Soybeans offer a lot of health benefits and in fact, I’d need a whole other post to get into it. They’ve been shown to lower cholesterol, prevent cancer and improve digestive health. When choosing soy products opt for organic, whole food and lightly processed options such as soy milk (look for minimal ingredients such as organic whole soybeans and water), edamame, tofu, tempeh and miso.
Sesame Seeds for Protein and Calcium
Sesame seeds are a great source of protein (especially the amino acids methionine and tryptophan), fibre, monounsaturated fats, B vitamins, calcium, iron and zinc. Sesame seeds, unlike other nuts, contain lignans. The lignan in sesame seeds is called sesamin and it not only does it exert disease-fighting antioxidant activity but studies are showing it may be able to considerably lower total blood cholesterol levels.
Sesame seeds are also well-known for their ability to aid in digestion, stimulate blood circulation and benefit the nervous system. It’s one of my favourite seeds and it’s awesome health benefits if just one more reason why I love tahini so much.
Broccoli Edamame Salad
This salad is really quite simple but it’s so packed with nutrition. All that green and purple means it’s loaded with phytonutrients that act as antioxidants in the body, helping to fight free radicals and prevent disease. It’s also low in calories but very filling thanks to fibre-rich, high volume ingredients like swiss chard, red cabbage and broccoli.
Salad Nutrition Details
This salad is low in calories but loaded with nutrition. It serves 4 as a main dish and 6 as a side salad. If you make 4 servings, each serving provides calories with grams of fat, grams of carbohydrates, grams of protein and grams of dietary fibre. It’s also provides of your daily iron, of your daily calcium and of your daily vitamin A and vitamin C. It’s also a good source of B vitamins, manganese, potassium, copper, folate, vitamin K and antioxidants.
More Healthy Salad Recipes
Loving this simple broccoli edamame salad? You might like these ones too:
Mediterranean Kale Salad // Chickpea Blueberry Salad // Quinoa Avocado Salad // Roasted Chickpea Avocado Salad // Vegan Quinoa Fiesta Salad // Mediterranean Farro Salad Bowls // Fall Harvest Salad // Roasted Squash SaladPrint
- 1 bunch swiss chard, finely chopped
- 1/2 head of red cabbage, finely chopped (use a mandolin if you have one)
- 2 crowns of broccoli, finely chopped and lightly steamed
- 2 cups cooked shelled edamame (or switch it up with 1 cup green peas and 1 cup edamame)
- 4 tbsp sesame seeds
- juice from 1 lime
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tbsp pure maple syrup
- 1 tsp crushed red pepper flakes (optional, adds spice)
- salt and pepper, to taste
- Wash the swiss chard and chop it into bite-sized pieces. Place into a large bowl.
- Add 1 tbsp of olive oil and the juice of one lime. Use your hands to work the oil and lime into the chard.
- Add the minced garlic, lightly steamed broccoli and finely chopped cabbage to the bowl with the chard.
- Cook the edamame according to package instructions. Drain and add to the bowl with the rest of the ingredients.
- Add the sesame seeds, maple syrup, red wine vinegar, red pepper flakes and salt and pepper to taste. Mix well.
- Serve right away or store in the fridge up to 3 days.