This edamame dish can be used as a side dish or star

also a worthy purchase, even if they cost a bit more than other frozen beans, I’m a fan of stocking my such as lima (which, by kitchen with healthy, nutrithe way, are a reasonable ent-dense ingredients that substitute if you can’t find can be used on the fly on shelled edamame). those busy dayswhen 5 p.m. Toss a handful of frozen sneaks up without notice. edamame into soup before Even if I pay a little more at serving, slip into taco fillthe store for “healthy conveings, blend up into humnience food,” I’m still commus, or add some straight ing out ahead, financially to your pasta water in the and health-wise, if it keeps last minute or two of cookme from ordering takeout. ing to bulk up dinner. utes

Frozen edamame, or soyHalf a cup of edamame Servings: 4 beans, are a great example. adds 11 grams of protein 1 cup frozen shelled edaBuy both shelled and unand 9 grams of dietary fiber mame, thawed shelled versions and keep for about 120 calories, so 1 cup cooked quinoa them in the freezer. The you’ll feel fuller longer with ½ cup small grape tomaedamame in the pod are those little beans in there. toes, halved perfect to grab to stave off Or, combine this freezer sta½ cup parsley, chopped hungry kiddos while dinple with fellow weeknight ¼ cup toasted almonds, ner is being prepared — a staple quinoa to make a roughly chopped quick steam or microwave power side dish whose left¼ cup feta cheese crumvisit, plus a bit of garlic or overs can easily be taken blesV inaigrette: spices, and a healthy nibble to lunch as a main dish the is ready. Edamame pods next day. Cooking once and 1 teaspoonDijonmustard are also great for boosteating twice is the ultimate ¼ cup fresh lemon juice ing the protein and fiber weekday time saver. 2 tablespoons extra virin lunchboxes, or as a perEDAMAME QUINOA gin olive oil fectly-placed dinner party SALADWITHTANGY VIN2 tablespoons fresh dill, appetizer. AIGRETTE chopped

Shelled edamame are Start to finish: 10 min- 1 small shallot, minced ¼ teaspoons salt ¼ teaspoon pepper Place the edamame, quinoa, tomatoes, parsley, almond and feta in a large salad bowl.

In amediumbowl, whisk together the mustard and lemon juice. Drizzle in the olive oil, whisking into an emulsion. Add the dill, shallot, salt and pepper and mix. Add 1 or 2 tablespoons of water if the dressing is too thick.

Pour the dressing on the salad and toss. Serve immediately, or chill.

Nutrition information per serving: 238 calories; 129 calories from fat; 14 g fat (3 g saturated; 0 g trans fats); 8 mg cholesterol; 277 mg sodium; 21 g carbohydrate; 5 g fiber; 4 g sugar; 9 g protein.

Food Network star Melissa d’Arabian is an expert on healthy eating on a budget. She is the author of the cookbook “Supermarket Healthy.”

Online: http://www.melissadarabian.net

MELISSA D’ARABIAN VIA AP Edamame and quinoa salad with tangy dressing. This dish is from a recipe by Melissa D’arabian.