Looking for a good nut-free protein option for school lunches? Try edamame.
They may look like another green vegetable but edamame are actually soy beans providing the same high quality protein as milk, meat or eggs. A one-half cup serving of edamame packs in as much protein as 2 eggs (12 grams).
I love the convenience of the frozen, shelled edamame. They come parboiled so they cook up quick and there’s no fussing with pod shells. At about $4.00 for a one pound bag, they offer good value too.
Do your kids take edamame for school lunches?
Tell us how they like to eat them.
I’ll start things off with this simple salad.
Protein-Packed Edamame School Lunch Salad
Dietitian’s Tip: The vitamin C from the bell peppers in this recipe helps our bodies to absorb iron from the soybeans.
Kids Cook!* Teach your child how to dice the pepper.
Kids Cook!* Teach your child how to dice the pepper.
Source: Yummy Lunch Club
Recipe type: Salad
Serves: 4
Ingredients
- 2 cups (500 mL) frozen, shelled edamame, cooked according to package directions
- 1 cup (250 mL) fresh cooked or frozen corn, thawed
- 1 red pepper, diced
- 4 tbsp (50 mL) Asian vinaigrette dressing, see below (pack separately)
Instructions
- In bowl, mix edamame, corn and pepper. Portion into 4 lunch containers and pack the dressing (1-2 tbsp portions) separately.
Notes
* These ideas are meant as a guide only. You know best what your child can safely manage. Make sure your child understands the rules for working in the kitchen safely and always supervise kids in the kitchen.
Asian Vinaigrette
Source: Adapted from: Cook! Dietitians of Canada
Recipe type: Salad Dressing
Ingredients
- ½ cup (125 mL) rice vinegar
- ¼ cup (50 mL) 100% unsweetened orange juice
- 2 tbsp (30 mL) sesame seed oil
- 2 tbsp (30 mL) sodium-reduced soy sauce
- 1 tbsp (15 mL) grated fresh ginger
- 1 tsp (5 mL) honey
Instructions
- Mix ingredients in a jar and store in the fridge for 5 days.