High-protein edamame and feta snack bowl with chilli

High-protein edamame and feta snack bowl with chilli: a spicy bowl with green edamame, Greek feta, chilli oil, balsamic and cashews – savoury, creamy and quick to make.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 5 min
• Total time: 10 min
• Calories: 290 kcal per serving
• Protein: 20 g
• Fat: 18 g
• Carbs: 12 g

Ingredients

• 300g frozen green edamame beans
• 150g Greek feta
• 2 tbsp chilli oil (made with olive oil)
• 1 tbsp balsamic vinegar
• 1 tbsp roasted cashews
• Coarse salt

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Cook the edamame according to the packet instructions until tender but still with a little bite. Then drain well.
2. Roughly crumble the feta and put it in a bowl with the edamame. Drizzle over the chilli oil and balsamic.
3. Mix everything gently so the edamame stay whole and the feta spreads out a little. Season with coarse salt to taste.
4. Roughly chop or lightly crush the cashews. That gives the bowl more bite.
5. Leave the bowl to stand briefly so the chilli oil, balsamic and feta come together.
6. To serve, scatter over the cashews and enjoy the edamame and feta snack bowl straight away.

Good to know

Even when it needs to be quick, it can still taste really good. This bowl is salty, creamy and pleasantly hot. Just right for a small, savoury moment between meals.

Swaps

Greek feta → plain sheep's cheese or goat's milk feta (stronger flavour) Chilli oil → extra virgin olive oil + fresh chilli or chilli flakes (no seed oil) Balsamic vinegar → lemon juice or cider vinegar (fresher, often less sugar) Roasted cashews → walnuts or macadamias (less processed)

Allergens

Contains soya, milk and cashews; only partly suitable for children because of the heat and salt, and during pregnancy pasteurised feta and well-heated edamame are the safe choice.

Frequently asked questions

Which micronutrients are in edamame?

Edamame mainly provide folate, vitamin K, potassium and iron, plus fibre and plant protein.

How much calcium does feta contain?

Feta contains calcium as well as vitamin B12. The exact amount varies with the type and how it's made, but it usually brings noticeably more calcium than many other salty toppings.

Who should be careful with cashews?

Cashews are among the more common nut allergens. Because of their fat and fibre content, larger amounts can also sit heavily on a sensitive stomach.

What's actually in chilli oil?

Chilli oil mainly provides fat from the oil it's made with and heat from the chilli, mainly capsaicinoids. How hot it is depends a lot on the variety and how it's made.

Is the soya in edamame a hormonal concern?

Edamame contain isoflavones, plant compounds from soya. For normal amounts in the diet, there's no clear basis in adults for calling them a problem across the board.

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