Tomato Salad with Crushed Edamame

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Skill Level
Preparation Time 10 minutes Total Time 15 minutes
Servings 4 Cost Per Serving $1.71
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Image of tomato edamame salad


2Ripe Tomatoes,thinly sliced
1/2 cupEdamame
2 tbspWalnuts
1 cloveGarlic
2 tbspSundried Tomatoes
1 cupFennel,thinly sliced
2 tbspFresh Basil
2 tbspPecorino or Parmesan Cheese (any sharp cheese)
1 tbspOlive Oil
To TasteSea Salt and Freshly Ground Black Pepper


  1. Combine the edamame, walnuts, garlic, lemon juice and sundried tomato in a food processor. Pulse and drizzle in the olive oil until well combined but still chunky. Add the basil and pulse one more time.
  2. Arrange your sliced tomatoes on a plate, season and top with the crushed edamame mixture. Top with some sliced fennel and sharp cheese.


  • ​Soy contains isoflavones, compounds that behave in a similar way as estrogen. High levels of estrogen in the blood are associated with a higher risk of breast cancer. In animal studies, isoflavones were shown to increase breast cancer cell growth. However, isoflavones do not behave the same way in the human body as they do in animals. For people, eating soy foods does not increase estrogen levels.
  • Eating moderate amounts of soy foods does not increase the risk of any type of cancer, and may even lower cancer risk. For breast cancer survivors, having 2 servings of soy foods a day does not increase the risk of cancer recurrence. A serving of soy foods is 125 mL (½ cup) of edamame (cooked soybeans), 79 mL (1/3 cup) of soy nuts, 175 mL (¾ cup) of tofu or 250 mL (1 cup) of soymilk. 
  • In countries where people regularly eat soy foods, there is a lower risk of prostate cancer.  Eating soy protein or whole soy foods may lower levels of prostate-specific antigen (PSA), a protein produced by the prostate. However, scientists are not sure if this is the reason that these countries have lower levels of prostate cancer.
  • Eat soy foods instead of taking isoflavone supplements. These supplements are not well studied and may even increase cancer risk. Choose soy foods that are less processed, such as edamame, instead of soy hot dogs or similar products, to avoid excess salt and preservatives. If you are concerned about genetically modified (GMO) soy, choose organic products as they will be non-GMO.