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Diabetes Friendly Tomato and Edamame Salad Recipe

Looking to add some color and flavor to your meals? Try out this delightful tomato and edamame recipe! Packed with frozen edamame, black beans, corn, cherry tomatoes, avocado, red onion, cilantro, a splash of lime juice, and a sprinkle of sea salt, this dish is a celebration of freshness and taste.

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Navigating through the myriad of dietary recommendations can be a challenge, especially for those of us managing diabetes.

It’s like walking a tightrope, balancing enjoyment and nutrition without tipping the scales toward blood sugar spikes.

But here’s a little secret – salads, particularly ones with carefully chosen ingredients, can be your best friend on this journey.

Today, I’m thrilled to share a recipe that’s not just a feast for your taste buds but also a boon for your health: the diabetes-friendly Tomato and Edamame Salad.

Tomato and Edamame Salad in a bowl pictured from above.

Understanding Diabetes-Friendly Ingredients

Before we dive into the vibrant world of tomatoes and edamame, it’s important to shed light on why these ingredients are stars in the diabetes management universe.

Tomatoes, with their rich lycopene content, not only bring a burst of color and flavor but also come packed with antioxidants, while being low in carbohydrates.

Edamame, young soybeans harvested before they ripen, are a powerhouse of protein and fiber, which can help in managing blood sugar levels.

Together, they create a symphony of health benefits, making them exceptional allies in your diabetes-friendly diet.

The Recipe: Tomato and Edamame Salad

Now, let’s roll up our sleeves and prepare this simple yet scrumptious salad. Here’s what you’ll need:

Ingredients:

  • Frozen edamame
  • Black beans, drained & rinsed
  • Corn kernels, drained
  • Cherry tomatoes, halved
  • Ripe avocado, pitted & diced
  • Red onion, chopped
  • Cilantro, minced
  • Lime Juice
  • Sea salt
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edamame salad mixed into a bowl with a wedge of lemon

Diabetes Friendly Tomato and Edamame Salad Recipe


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  • Author: Mila Clarke
  • Total Time: 10
  • Yield: 4 servings 1x
  • Diet: Diabetic
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Description

Try out this delightful tomato and edamame recipe! Packed with frozen edamame, black beans, corn, cherry tomatoes, avocado, red onion, cilantro, a splash of lime juice, and a sprinkle of sea salt


Ingredients

Units Scale
  • 1 lb. (450g) frozen edamame
  • 14 oz. (400g) can black beans, drained & rinsed
  • 14 oz. (400g) can corn kernels, drained
  • 5.3 oz. (150g) cherry tomatoes, halved
  • 1 large ripe avocado, pitted & diced
  • 1 red onion, chopped
  • 4 tbsp. cilantro, minced
  • juice of 1 lime
  • 1 tsp. sea salt


Instructions

  1. Cook the edamame according to the package instructions.
  2. Place the cooked edamame into a large bowl, along with the remaining ingredients, and mix thoroughly to combine.
  3. Cover the bowl and place the salad into the refrigerator to chill for at least 1 hour, or overnight, to allow the flavors to meld together.

Notes

  • Use whatever beans you’d like. I love red kidney beans, edamame, or Garbanzo beans.
  • Prep Time: 10
  • Category: Salad
  • Method: Chopped
  • Cuisine: American

Nutrition

  • Serving Size: 2 cups
  • Calories: 386
  • Sugar: 9.2 g
  • Sodium: 1011.4 mg
  • Fat: 15.2 g
  • Saturated Fat: 1.5 g
  • Carbohydrates: 48.3 g
  • Fiber: 18.8 g
  • Protein: 22.5 g
  • Cholesterol: 0 mg

Health Benefits of this Diabetes Friendly Salad

Every bite of this Tomato and Edamame Salad is a step forward in your diabetes management and overall wellness.

The fiber in edamame helps in slow sugar absorption, which slows blood sugar spikes, and the antioxidants in tomatoes protect your cells from damage.

Together, they support heart health and provide essential nutrients without compromising your blood sugar goals.

You can also add herbs and spices to your individual tastes.

Tips for Customizing Your Tomato and Edamame Salad

What I love most about this salad is its versatility.

Feel free to add cucumber for extra crunch, sprinkle feta cheese for a creamy texture.

Remember, your diet doesn’t have to be boring with diabetes. It’s all about finding the right balance that works for you and your health.

Conclusion

This Tomato and Edamame Salad is more than just a dish; it’s a celebration of healthful ingredients coming together to support your diabetes-friendly lifestyle.

It’s about enjoying the little things while staying committed to your health goals.

Call to Action

Have you tried this recipe? Or do you have any diabetes-friendly recipes to share? I’d love to hear about your experiences and your own culinary creations.

Sharing is caring, and together, we can build a supportive community dedicated to healthful living. Explore more recipes on our blog and join the conversation.

Your next favorite dish is just a recipe away!

Other diabetes friendly recipes with tomatoes

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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