Strawberry, White Bean and Edamame Salad
Preparation Time: 30 minutes
A flavorful, enticing mix of fresh strawberries, white beans and edamame in a light vinaigrette, nested
on baby spinach and topped with crumbled feta cheese.
Ingredients
Vinaigrette
Salad
1½ Tbsp extra virgin olive oil
1½ cup shelled edamame
2 Tbsp balsamic vinegar
1½ cup Naturipe strawberries,
quartered
¼ cup apple juice
¼ tsp salt
⅛ tsp pepper
1 15-oz can low-sodium white
beans, drained and rinsed
½ cup red onion, chopped
2 Tbsp chopped fresh basil
½ cup crumbled feta cheese
6 cups baby spinach
Cook edamame according to package directions,
while preparing remaining ingredients. Rinse
under cool water and drain. In a small bowl, whisk
vinaigrette ingredients. In a medium bowl, toss all
ingredients except spinach and vinaigrette. Serve
on individual plates by nesting strawberry, white
bean and edamame mix atop spinach. Drizzle with
dressing. Serves 4.
Facts About Strawberries
• Strawberries are a good source of vitamin C,
folate, fiber, and potassium.
• Eight strawberries have more vitamin C
than a medium orange.
• Strawberries are low in carbs, fat and
calories, and studies have shown that
they may lower the risk of certain types of
cancer.
• Select strawberries that are clean, dry,
plump, firm and fully red. The caps should
be green and fresh looking. Avoid bruised or
wrinkled strawberries.
• As far as size goes, it doesn’t matter when it
comes to sweetness.
• Keep strawberries in their original container
and chill them as soon as possible.
MyPlate Food Group Amounts
For more information about
strawberries and great recipes
visit NaturipeFarms.com
(Serve with an 8 oz glass of non-fat milk
and 1 slice of rustic whole grain bread.)
Calories 270
Total Fat 10g
Saturated Fat 2g
% of Calories from Fat 33%
% Calories from Sat Fat 7%
Protein 14g
Carbohydrates 30g
Cholesterol 10mg
Dietary Fiber 10g
Sodium 350mg
An excellent source of protein, fiber,
vitamin A, vitamin C, thiamin, folate,
calcium and magnesium, and a good
source of riboflavin and phosphorus.
• When ready to use the strawberries, rinse
gently with the caps still on. Remove the
caps after washing.
Meal Nutrition
Information per Serving
Recipe Nutrition
Information per Serving
Fruits ½ cup
Protein 2½ oz
Vegetables 1½ cup
Dairy ¼ cup
Calories 460
Total Fat 12g
Saturated Fat 2.5g
% of Calories from Fat 23%
% Calories from Sat Fat 5%
Protein 28g
Carbohydrates 60g
Cholesterol 15mg
Dietary Fiber 13g
Sodium 610mg
An excellent source of protein, fiber, vitamin
A, vitamin C, vitamin D, thiamin, riboflavin,
folate, vitamin B12, potassium, calcium,
iron, phosphorus, magnesium, zinc and
iodine, and a good source of niacin, vitamin
B6 and pantothenic acid.
MyPlate Food Group Amounts
Grains 0
Recipe cost
Approximately $10.47 for four, $2.62 per
serving.
*Retail prices, Boulder, Colorado, and online, Spring 2015.
Fruits ½ cup
Protein 2½ oz
Vegetables 1½ cup
Dairy 1¼ cup
Grains 1 oz
Meal cost
Approximately $12.02 for four, $3.00 per
serving.
*Retail prices, Boulder, Colorado, and online, Spring 2015.
Online Resources
MyPlate Recommendations
FruitsAndVeggiesMoreMatters.org
NaturipeFarms.com
ChooseMyPlate.gov
Foods to Increase
Foods to Reduce
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
USDA does not support any products, services, or organizations.
©2015 Produce for Better Health Foundation