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Home | Recipes | Green Edamame Salad

Green Edamame Salad

Published on July 23, 2020 by Stephanie Kay

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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.

Edamame Salad

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.

Asian Cucumber Salad

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:

  • Three Bean Salad
  • Asian Quinoa Salad
  • Summer Bean Salad
  • Mediterranean Couscous Salad
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Edamame Salad

Green Edamame Salad

Author: Stephanie Kay

Made with cucumber, peas and covered in an Asian-inspired ginger sesame dressing, this edamame salad is a quick, easy and high-protein recipe that works well as a main course or a side dish.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings
  • Category: Salad
  • Cuisine: Asian
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Ingredients

Edamame Salad:

  • 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

Ginger Sesame Dressing:

  • 3 tablespoons olive oil
  • 1 teaspoon sesame 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

Instructions

  1. In a small bowl or jar, add dressing ingredients, whisk together until combined and set aside.
  2. In a large bowl, combine the edamame, snap peas, green peas, cucumber, watercress, mint and toss to combine.
  3. Drizzle the salad with the dressing and toss again to ensure everything is well coated.
  4. Taste the salad, season with additional sea salt and pepper to taste and sprinkle with sesame seeds to serve.
  5. The salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Notes

This edamame salad recipe calls for watercress, however, spinach, arugula and pea shoots would all work equally well.

Nutrition

  • Serving Size: 1 serving
  • Calories: 198 calories
  • Sugar: 5 grams
  • Fat: 14 grams
  • Carbohydrates: 13 grams
  • Fiber: 5 grams
  • Protein: 9 grams

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    Comments

    1. sara says

      April 15, 2021 at 2:06 pm

      stumbled on this recipe by googling edamame salad ideas – so happy I did. It was so easy and SO yummy (currently eating my 2nd day leftovers). To note, I peeled the cucumbers and swapped green beans for snap peas since I didn’t have any. I also swapped Amino Acids for the soy sauce to make it Gluten Free. It reminds me of a something I would get at my favorite pick up market like Joan’s on Third in LA.

      Reply
    2. Donna says

      August 14, 2023 at 12:54 pm

      Wondering about the Seame Ginger dressing. AS listed there is no sesame in the ingredients for the dressing. Am I missing something? Otherwise this looks delicious and I cannot wait to make it!

      Reply
      • Stephanie Kay says

        August 14, 2023 at 2:15 pm

        There is a teaspoon of sesame oil in the dressing, only needs a little bit because it’s so strong. 🙂

        Reply
        • Donna says

          August 15, 2023 at 3:16 pm

          Ah okay I see it now. Thanks!

          Reply
      • Donna says

        August 15, 2023 at 9:09 am

        So I decided to make this. I did not have sesame seeds on hand and I couldn’t find watercress in the store. I used arugala instead and drizzled a little sesame oil in and mixed up at the end. Very refreshing, crunchy, light and healthy!

        Reply
        • Stephanie Kay says

          August 15, 2023 at 9:29 am

          Happy you liked it, thank you for sharing!

          Reply
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