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, 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:
Green Edamame Salad
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.
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Salad
- Cuisine: Asian
- 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 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
- In a small bowl or jar, add dressing ingredients, whisk together until combined and set aside.
- In a large bowl, combine the edamame, snap peas, green peas, cucumber, watercress, mint and toss to combine.
- Drizzle the salad with the dressing and toss again to ensure everything is well coated.
- Taste the salad, season with additional sea salt and pepper to taste and sprinkle with sesame seeds to serve.
- The salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.
This edamame salad recipe calls for watercress, however, spinach, arugula and pea shoots would all work equally well.
- Serving Size: 1 serving
- Calories: 198 calories
- Sugar: 5 grams
- Fat: 14 grams
- Carbohydrates: 13 grams
- Fiber: 5 grams
- Protein: 9 grams
Keywords: cucumber, peas, ginger, sesame, healthy, easy
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