Green Edamame Salad

Name: Green Edamame Salad
Prep time: 10 min
Total time: 10 min
Cuisine: Asian
Ingredients: 2 cups frozen edamame, thawed; 1 cup snap peas, sliced; 1/4 cup frozen green peas, thawed; 1/2 cucumber, diced; 2 cups watercress; 2 tablespoons fresh mint, thinly sliced; 2 teaspoons sesame seeds; 3 tablespoons olive oil; 1 tablespoon lime juice; 1 teaspoon lime zest; 1 teaspoon soy sauce, or tamari; 1 teaspoon honey; 1/2″ inch fresh ginger, grated; 1/4 teaspoon salt, plus more to taste

Covered in an Asian-inspired ginger sesame dressing, this green edamame salad is fresh, fragrant, and full of flavor. This salad works equally well as a vegetarian main course or a side dish to grilled fish or meat.

If you’re looking to mix up your salad rotation, look no further than this edamame bean salad. Although not always considered a common salad ingredient, edamame is a versatile ingredient that works well in hot and cold recipes and is a high-protein and high-fiber whole food making it the perfect addition to any healthy diet.

What is edamame?

In case you’re not familiar with it, edamame is the Japanese name for whole, immature soybeans and translates directly to “stem beans”. Like most beans, edamame beans have a softer texture and sweeter taste than actual soybeans because they are not fully mature. Edamame can be found in the freezer section of most major grocery stores and is sold both in the pod and hulled.

Edamame Nutrition

Edamame, much like soy, is considered a good source of plant-based protein and is the cornerstone of many vegetarian and vegan diets. One cup (155 g) of frozen, prepared edamame provides (1):

Calories: 188
Protein: 18.4 grams
Fat: 8.06 grams
Carbohydrates: 13.8 grams
Fiber: 8.06 grams
Sugar: 3.38 grams
Iron: 20% of the Daily Value (DV)
Calcium: 10% of the DV
Magnesium: 25% of the DV
Phosphorus: 26% of the DV
Potassium: 19% of the DV
Folate: 115% of the DV
Vitamin K1: 56% of the DV
Thiamine: 20% of the DV
Riboflavin: 14% of the DV
Copper: 27% of the DV

Edamame contains significantly more vitamin K and folate than other beans, in fact, consuming one cup of edamame beans will provide more than half the recommended daily intake of vitamin K and more than 100% of our daily folate intake.

Can you put edamame in salad?

Absolutely! Hulled edamame is a great addition to any salad. Not only does it provide a boost of vegetarian protein but it provides a boost of fiber at the same time.

How to Make Edamame Salad

Since edamame is a bean, it is great for hearty salads and lasts for days in the fridge. Making an edamame bean salad is actually quite easy:

Thaw frozen, shelled edamame beans,
Combine with chopped vegetables of your choice,
Cover in your favorite dressing,
Toss to combine,
And that’s it!

Once prepared, edamame salad can easily be stored in the fridge for up to 3 days and works equally well as a main course or as a simple side dish. While you can certainly use a store-bought oil and vinegar dressing, making an Asian-inspired dressing is quite easy and arguably provides better flavor.

This edamame salad recipe was actually inspired by one of my favorite takeaway salads from Mark’s and Spencer. When I lived in England it was one of my go-to options for a quick and easy lunch and I’ve loved the flavors ever since. Fortunately, with a bit of resourcefulness and trial and error, I was able to create this edamame salad with very similar flavors. Simple, fresh, fragrant, and packed full of vegetarian protein, this green edamame salad with ginger sesame dressing is a quick and easy recipe you can enjoy any month of the year.

More Healthy Make-Ahead Salads: