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Festive Summer Squash, Corn, and Edamame Salad

Published by Cheryl Mussatto, MS, RD, LD on Jun 1, 2022

Easy and delicious, this quick, healthy side dish will dress up every meal!

 

Summer has always been my favorite season. I love the variety and availability of nutrient-rich produce, typically fresher and tastier this time of year. Local grocers and farmer’s markets burst with abundant fresh, whole foods such as fruits and vegetables. Now is the perfect time to try out the season’s best produce for dishing up delicious summer side dishes for your family or when entertaining friends.

Here is a delightful summer side dish sure to be a crowd-pleaser making summer eating a breeze. Some of the most iconic summer veggie favorites are found in this recipe, lightly seasoned with a compelling, fresh, and tasteful chili-lime vinaigrette. In addition, this simple and flavorful side is loaded with various nutrients supporting good health.

I used summer squashes of zucchini and yellow squash, corn, and edamame for this recipe. Here’s  a brief nutritional look at each one:

SUMMER SQUASH

There’s a good chance you either have summer squash growing in your garden or know someone who does. Walk into any grocery store, and there are several types of summer squash available. The most common types in the U.S. are the familiar and prolific zucchini and yellow squash.

Both summer squash types are versatile additions to meals with almost no fat.  Naturally low calorie, a good source of fiber, and rich in beta-carotene, summer squash’s health benefits include possibly warding off cancers, and heart disease and protecting your vision with age.

CORN

Corn is a “starchy” food, but you must remember that each corn kernel you eat is a seed. For a seed to germinate and grow, energy in the form of sugar packed in each kernel that, if planted, is required for it to grow into a tall corn stalk.  Does that mean the only thing corn offers is a lot of starch and sugar?  No – those kernels are also packed with a bevy of nutrition:

  • Corn is a good source of thiamin, folate, and vitamin C. It also provides trace minerals such as selenium which can be challenging to find in most normal diets.
  • Corn also provides numerous phytochemicals, including lutein and zeaxanthin – antioxidants linked to eye, heart, and skin health.
  • One cup of corn provides about 4 grams of fiber which can aid in reducing digestive problems of constipation and hemorrhoids.

EDAMAME

More appealing than tofu or tempeh, edamame resembles a lima bean but has a more pleasing taste and texture.  Edamame is an immature green soybean and is considered the second most popular soy food in America after soymilk.

Sometimes edamame will be labeled as “mukimama,” which is the Japanese term for edamame shelled from the pod.  Most U.S. grocery stores will usually have the packages marked as “shelled edamame.” Look for edamame in the frozen vegetable section of your grocery store.

When it comes to nutritional exceptionality, edamame is tough to beat.  Nutrient-packed, it is considered a standout even among other soy foods.  One cup of edamame contains just under 200 calories, 8 grams of fiber, and 18 grams of complete protein.  Edamame is also well-balanced in terms of its macronutrient makeup – about one-third of the calories in edamame come from protein, one-third from carbohydrates, and one-third from fat.  This balanced ratio of macronutrients makes edamame a winner in terms of being a perfect snack providing the right balance of protein, carbs, and fat plus fiber to increase satiety.

ON TO THE RECIPE

You’ll agree that one taste of this dish says “summer” with every bite. The variety of textures, flavors, and the chili-lime vinaigrette is just the right blend of ingredients reminiscent of a summer cookout and will pair well with anything hot off the grill. This dish also comes in handy for gardeners for using up an abundance of late summer produce of zucchini, yellow squash, corn, and cherry tomatoes.

This recipe can easily be doubled (or tripled) and is perfect for a summer cookout! You can also get creative by adding in other ingredients such as feta cheese, red onion, a finely chopped jalapeno (for a fiery burst of flavor), or other fresh herbs in addition to cilantro.

Festive Summer Squash, Corn, and Edamame Salad

Easy and delicious, this quick, healthy side dish will dress up every meal!
Course Side Dish
Cuisine American
Servings 6 1/2 cup
Calories 182 kcal

Ingredients
  

  • Ingredients:
  • 1 tablespoon extra virgin olive oil
  • 2 medium zucchinis sliced into ¼ inch coins
  • 2 medium yellow squash sliced into ¼ inch coins
  • 2 cloves of garlic minced
  • 1 cup frozen corn thawed
  • 1 cup edamame thawed
  • 1 pint cherry tomatoes halved

Chili Lime Vinaigrette

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground cumin
  • 3 tablespoons fresh cilantro, finely chopped

Instructions
 

  • Heat 1 tablespoon olive oil in a large skillet over medium heat.
  • Add sliced zucchini and yellow squash and cook for about 5 minutes or until browned.
  • Add minced garlic, cooking for 2 more minutes.
  • Add in corn and edamame, cook for about 1 minute.
  • Transfer ingredients to a medium bowl.
  • In a small bowl, add dressing ingredients of olive oil, lime juice, chili powder, salt, cumin, and cilantro. Use a whisk to stir ingredients thoroughly together.
  • Add halved cherry tomatoes to summer squash, corn, and edamame mixture.
  • Add dressing to ingredients and gently toss to combine.
  • Garnish with extra cilantro, if desired.

Notes

Store refrigerated in an airtight container up to 2 days. If using fresh corn, grill corn on the cob over high heat until lightly charred, then scrape cooked corn off the cob.

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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