Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Protein, Folate and Fibre.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
A make-ahead grain salad with edamame for plant protein and folate — good as a lunch or a light snack.
Lunch / Snack · Serves 4 · Ready in 20 min · Rich in Protein, Folate, Fibre
Ingredients
- 2 cups cooked brown rice
- 1.5 cups shelled edamame
- 1 carrot, grated
- 1/2 cup coriander, chopped
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp sesame seeds
Method
- Cook the edamame according to packet directions and cool slightly.
- Combine the rice, edamame, carrot and coriander in a bowl.
- Whisk the vinegar and sesame oil and toss through.
- Scatter with sesame seeds to serve.
Tip: Cook a big batch of brown rice at the start of the week so salads like this come together in minutes.
Roughly per serve
- Protein: 16 g
- Folate: 150 µg
- Fibre: 7 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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