Chipotle Edamame, Corn & Bean Salad

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This recipe is a meal-prep win. Ready in about 20 minutes with 4 servings of 27g of protein and 20g, yes 20!! grams of fiber, this is the definition of a dish that works for you, not the other way around. Feel free to try different beans, substitute kale or other leafy greens for the spinach, get creative with what you have.

Health Benefits:

I added fermented red onions to this recipe (see the link below of where to buy) and aim to have fermented foods incorporated into 1-2 of my meals everyday for a number of reasons such as the ones listed below. If you aren't familiar with the taste of fermented foods, a good way is to add them into a larger dish so their flavor isn't overwhelming, such as here.

Healthy Gut Microbiome: Fermented foods are a natural source of probiotics, which are beneficial live microorganisms. When consumed, these probiotics can help increase the diversity of the bacteria in your gut. A more diverse gut microbiome is associated with improved overall health, including better digestion and immune function.

Enhanced Nutrient Absorption: The fermentation process can break down certain compounds in food, such as antinutrients (like phytates and lectins), that can interfere with the body's ability to absorb essential vitamins and minerals. This makes the nutrients in the food more bioavailable, meaning your body can use them more effectively.

Reduced Inflammation: Some studies have shown that consuming fermented foods can help decrease markers of inflammation in the body. This is thought to be a result of the probiotics and other compounds produced during fermentation, which can have a positive impact on the immune system and help manage chronic inflammation.

Ingredients (Makes 4 servings):

• 2 cans black beans, drained and rinsed

• 1.75 cups shelled edamame

• 1 avocado, diced

• 1.5 cups corn kernels

• 1/2 cup roasted red peppers, diced

• 1/4 pickled red onion (I like this Small Town Cultures fermented red onion, which doubles as a fermented probiotic addition!)

• 1 large carrot, peeled and cut into small pieces

• 1.5 cups baby spinach

Dressing:

• 1/4 cup raw cashews

• 2.5 tbs nutritional yeast

• 1 tbsp hot sauce (I used Cholula's Chipotle, which is light on the spicy level)

• 2 cloves garlic

• 2 tbsp lime juice

• 2 tbsp olive oil

• 1/4 tsp salt

Instructions:

• Combine all the salad ingredients in a large bowl.

• For the dressing, soak the raw cashews in boiling water for 5-10 minutes. Drain and combine them with remaining dressing ingredients in a blender and blend till smooth. Taste and adjust. You can also add 1 tbsp water at time to thin, if needed.

• Toss the dressing with the salad.

• Enjoy!

Nutrition Info (per serving) Calories: 494 Protein: 27g Carbs: 60g Fiber: 22g Fat: 19g