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Perfect Edamame Salad Recipe – A Homemade Delight

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Be aware of this homemade delight: Edamame Salad Recipe , a fresh and vibrant dish. One of the best choices for a nutritious meal, it combines tender edamame beans with crisp vegetables. Remember that it’s dressed in a light, zesty vinaigrette, enhancing its flavors. Pay attention to its colorful presentation, making it an excellent option for health and a feast for the eyes. Truly, it is best enjoyed chilled.

Embarking on a culinary journey often leads to unexpected delights, much like visiting a quaint Middle Eastern bazaar where I first encountered the vibrant flavors of Edamame Salad Recipe. This discovery ignited a passion for recreating this dish, weaving together the simplicity of edamame with the boldness of fresh herbs and spices. 

Edamame Salad Recipe

I recall sitting in a European café, where a similar salad was the menu’s star, inspiring me to perfect my version. 

The challenge with such dishes is often striking the right balance of flavor and health. I remember the struggle to find a recipe that is both nutritious and tantalizing to the taste buds. 

Taking time to experiment in my kitchen, I combined wholesome edamame with various crisp vegetables and a homemade dressing to replicate those exotic flavors. 

The result was a refreshing and satisfying salad that became an instant hit, not only with me but also with friends and family, even tempting the pickiest eaters among us. 

This Edamame Salad recipe brings a piece of my travels to your table, promising a delightful and wholesome experience.

What Is Edamame Salad?

Edamame Salad is a refreshing and nutritious dish featuring young soybeans known as edamame as its main ingredient. 

These beans, often found in East Asian cuisine, are known for their bright green color and tender texture. 

This salad combines various fresh vegetables, such as bell peppers, cucumbers, and carrots, adding crunch and color. 

The salad is typically dressed in a light vinaigrette, often with hints of soy sauce, garlic, and ginger, giving it a unique, savory flavor. Edamame Salad is popular for a healthy, flavorful meal or side dish.

What Is The Origin Of Edamame Salad Recipe?

The Edamame Salad recipe’s origin traces back to East Asia’s culinary traditions, where edamame, or young soybeans, have been a staple for centuries. 

Initially consumed as a simple, boiled snack with a pinch of salt, edamame gained popularity for its nutritional benefits and versatility. 

The adaptation into a salad form is a more recent innovation, likely influenced by the fusion of Eastern and Western culinary practices. 

As edamame became known globally, particularly in health-conscious circles, it found its way into salads, blending with various ingredients like fresh vegetables and zesty dressings, leading to the creation of the modern Edamame Salad

This dish reflects a harmonious blend of traditional East Asian flavors with contemporary, health-focused culinary trends.

Bowl

Ingredients List

For The Edamame Salad

IngredientQuantity
Shelled edamame12 ounces
English or Persian cucumbers1 cup
Red bell pepper1
Green onions2
Chopped cilantro1/4 cup
Sesame seeds2 teaspoons

For Vinaigrette

IngredientQuantity
Rice wine vinegar2 tablespoons
Olive oil2 teaspoons
Sesame oil1 teaspoon
Low sodium tamari or soy sauce1 teaspoon
Honey, maple syrup, or agave (for vegan)2 teaspoons
Sriracha1/2 teaspoon
Ground ginger1/4 teaspoon
Ingredients

What Are The Variations Suitable For The Edamame Salad Recipe?

Several variations of the Edamame Salad recipe cater to diverse palates and dietary preferences, making it a versatile dish. Here are some delightful variations:

Asian Fusion

Add shredded carrots, sesame seeds, and a soy-ginger dressing for an Asian twist.

Mediterranean Medley

Mix in cherry tomatoes, feta cheese, and kalamata olives with a lemon vinaigrette.

Spicy Kick

Toss in diced jalapeños, cilantro, and a lime-chili dressing for a spicy kick.

Protein Powerhouse

Include quinoa or chickpeas for an extra protein boost.

Tropical Paradise

Integrate pineapple chunks, mango slices, and a coconut-lime dressing for a taste of the tropics.

Greek Goddess

Combine cucumber, red onion, and tzatziki sauce for a Greek-inspired delight.

What Are The Tips For The Edamame Salad Recipe?

  • Freshness is Key: Use fresh edamame for a brighter flavor and crisp texture. If using frozen, ensure they’re properly thawed and drained.
  • Balanced Dressing: Whisk the vinaigrette thoroughly for a uniform blend of flavors. Adjust the sweetness or acidity to your taste.
  • Dicing Consistency: Cut the vegetables uniformly for a pleasing texture and even distribution of flavors.
  • Season to Taste: Don’t forget to season the salad with salt and pepper. This enhances the natural flavors of the ingredients.
  • Chill Before Serving: Refrigerating the salad for at least 30 minutes allows the flavors to meld together beautifully.
  • Garnish for Impact: A sprinkle of sesame seeds or fresh herbs right before serving adds flavor and makes the salad visually appealing.
  • Customize Your Add-Ins: Feel free to add or substitute ingredients based on dietary needs or preferences. Consider nuts for crunch or different proteins for a more filling dish.
  • Avoid Sogginess: Add the dressing just before serving to keep the vegetables crisp.

Are There Any Unusual Or Exotic Ingredients That Work Well With Edamame Salad Recipe?

  • Miso Paste: Adding a small amount of miso paste to the dressing introduces a deep, umami flavor.
  • Yuzu Juice: For a citrusy zing, substitute traditional vinegar with yuzu juice in the vinaigrette.
  • Tahini: Incorporating tahini adds a creamy, nutty element to the dressing.
  • Pickled Ginger: Chopped pickled ginger offers a spicy-sweet kick.
  • Dulse Flakes: Sprinkling dulse flakes add a hint of sea flavor and is rich in minerals.
  • Black Garlic: Mashed black garlic in the dressing creates a complex, slightly sweet profile.
  • Wasabi Peas: Crushed wasabi peas provide a crunchy texture and spicy note.
  • Sumac: This tangy, lemony spice can add a Middle Eastern flair.
  • Starfruit: Sliced starfruit contributes exotic flair and a refreshing crunch.
  • Dragon Fruit: Adding dragon fruit cubes offers a striking visual contrast and a subtle sweet taste.
 Salad Recipe

Recipe Directions

  • Prepare the Salad: In a large bowl, combine all of the salad ingredients (12 ounces shelled edamame, 1 cup diced cucumbers, 1 diced red bell pepper, 2 sliced green onions, 1/4 cup chopped cilantro, 2 teaspoons sesame seeds).
  • Make the Vinaigrette: In a small bowl or mason jar, whisk or shake together all of the vinaigrette ingredients (2 tablespoons rice wine vinegar, 2 teaspoons olive oil, 1 teaspoon sesame oil, 1 teaspoon low sodium tamari or soy sauce, 2 teaspoons honey, maple syrup, or agave, 1/2 teaspoon sriracha, 1/4 teaspoon ground ginger) until well combined.
  • Combine and Serve: Pour the vinaigrette over the salad ingredients in the large bowl. Toss everything together to ensure the salad is evenly coated. The salad can be served immediately or covered and refrigerated until ready to serve.

Elevate your plate with the simplicity of nature’s bounty – our edamame salad recipe is a celebration of colors, textures, and the pure joy of a healthy indulgence.

What Herbs And Spices Work Well In Edamame Salad Recipe?

  • Cilantro: Adds a fresh, citrusy taste, complementing the green notes of edamame.
  • Mint: Brings a cool, refreshing element, especially good in summer salads.
  • Basil: Offers a sweet, aromatic touch, particularly Thai basil, for an Asian twist.
  • Chives: Provide a mild onion flavor, adding depth without overpowering.
  • Ginger: Fresh ginger adds a spicy, warm kick to the dressing.
  • Garlic: A hint of garlic in the vinaigrette intensifies the overall flavor.
  • Lemongrass: Infuses a lemony, slightly minty taste, excellent in Asian-style salads.
  • Sesame Seeds: Toasted sesame seeds contribute to a nutty crunch.
  • Chili Flakes: For those who like a bit of heat, chili flakes are a great addition.
  • Lime Zest: Adds a bright, zesty note to the dressing.
  • Cumin: A pinch of ground cumin can introduce a warm, earthy flavor.
  • Coriander: Ground coriander offers a slightly citrusy, sweet undertone.
Bowl and Salad

Nutritional Values

The Edamame Salad is a nutritional powerhouse. Thanks to the edamame beans, it’s rich in protein, making it an excellent choice for vegetarians and meat-eaters alike. 

Various vegetables like cucumbers and bell peppers add essential vitamins and minerals, including Vitamin C and A, and dietary fiber. 

The olive and sesame oil in the dressing contributes healthy fats, particularly omega-3 fatty acids. Additionally, this salad is low in calories yet filling, offering a balanced option for those mindful of their diet.

What Are The Total Calories In The Salad?

The total calories in the Edamame Salad require considering each ingredient’s caloric content. Edamame beans are the primary calorie source, with the vegetables contributing a minimal amount. The oils in the dressing, particularly olive and sesame oil, add to the calorie count. 

On average, a serving of this salad can range between 150-200 calories, making it a relatively low-calorie option. This estimate depends on the exact quantities and substitutions used in the recipe.

Health Benefits Of The Edamame Salad Recipe

High In Protein

Edamame beans are a great source of plant-based protein, essential for muscle building and repair.

Rich In Fiber

The vegetables and edamame in the salad aid digestion and promote gut health due to their high fiber content.

Heart-Healthy Fats

Olive and sesame oils provide healthy monounsaturated and polyunsaturated fats, beneficial for heart health.

Antioxidant-Rich

Vegetables like red bell peppers and green onions are packed with antioxidants, which combat free radicals and support overall health.

Low In Calories

This salad is a filling, nutritious option with relatively low calories, ideal for weight management.

Boosts Immune System

The vitamins and minerals in the salad, particularly Vitamin C from bell peppers and Vitamin A from edamame, strengthen the immune system.

Improves Bone Health

Edamame contains calcium and magnesium, crucial for bone health and strength.

Balances Blood Sugar

The fiber and protein combination helps regulate blood sugar levels, making it suitable for diabetic-friendly diets.

Anti-Inflammatory Properties

Ingredients like ginger and garlic in the dressing have anti-inflammatory effects, beneficial for reducing inflammation-related issues.

Enhances Skin Health

The variety of vitamins and minerals in the salad contributes to healthy, glowing skin.

Nutrition Table

Nutrition Table

What Dressings Are Best Served With Edamame Salad Recipe?

  • Soy-Ginger Vinaigrette: A classic choice, combining soy sauce with ginger for an Asian-inspired taste.
  • Lemon-Tahini Dressing: Creamy tahini blended with fresh lemon juice creates a rich, nutty flavor.
  • Rice Vinegar and Sesame Dressing: Light and tangy, with a hint of toasted sesame for depth.
  • Miso Dressing: Fermented miso paste offers a savory, umami-rich complement.
  • Honey-Lime Dressing: Sweet honey and zesty lime for a sweet and tangy mix.
  • Wasabi Vinaigrette: For a spicy kick, wasabi adds a bold twist.
  • Peanut Dressing: A creamy, nutty dressing for a Thai-style variation.
  • Avocado-Lime Dressing: Creamy avocado blended with lime for a smooth, citrusy option.
  • Yuzu Dressing: Yuzu juice provides a unique, aromatic citrus flavor.
  • Balsamic Vinaigrette: A classic choice, adding a sweet and tangy profile.
Edamame Salad Recipe

Savor the vibrant symphony of flavors in every bite, as crunchy edamame meets the crisp embrace of fresh vegetables in this wholesome salad delight.

Are There Any Unique Toppings That Can Elevate The Crunch Factor Of Edamame Salad Recipe?

  • Toasted Almonds: Sliced and toasted for a nutty crunch.
  • Crispy Wonton Strips: Adds an Asian flair and extra crispiness.
  • Roasted Chickpeas: For a healthy, protein-rich crunch.
  • Sunflower Seeds: Small yet packed with a satisfying bite.
  • Pumpkin Seeds (Pepitas): Nutty and crunchy, ideal for a fall twist.
  • Pomegranate Seeds: Bursting with juiciness and a crunchy shell.
  • Crumbled Rice Crackers: A gluten-free option that’s light and crispy.
  • Toasted Quinoa: Adds a unique, earthy crunch.
  • Sesame Sticks: A savory and crunchy addition.
  • Chia Seeds: For a subtle crunch and a boost of nutrients.
Edamame Salad Recipe

What Is The Difference Between Homemade And Store-Bought Edamame Salad?

  • Freshness: Homemade salads usually have fresher ingredients, enhancing flavor and nutritional value.
  • Customization: Unlike the one-size-fits-all store-bought version, you can tailor a homemade salad to personal tastes and dietary needs.
  • Additives and Preservatives: Store-bought salads often contain preservatives and additives for longer shelf life, which are absent in homemade versions.
  • Cost-Effectiveness: Preparing the salad at home can be more cost-effective than purchasing pre-made salads.
  • Portion Control: Homemade salads allow for better control over portion sizes and ingredient ratios.
  • Nutritional Content: You have more control over the nutritional content in a homemade salad, like reducing sodium or sugar.
  • Flavor Variety: Homemade versions offer a broader range of flavors, as you can experiment with different herbs, spices, and dressings.
  • Ingredient Quality: You can choose organic or locally sourced ingredients for your homemade salad.
  • Texture: Homemade salads often have a better texture, as they haven’t been sitting in a dressing for an extended period like some store-bought varieties.
  • Health Consciousness: Homemade salads are typically healthier and free from the high-calorie dressings and unnecessary additives often found in store-bought versions.

How Can You Store Or Preserve The Edamame Salad Recipe Leftovers?

  • Airtight Container: Store the salad in an airtight container to maintain freshness.
  • Refrigeration: Keep the salad refrigerated at or below 40°F (4°C).
  • Separate Dressing: Store the dressing separately to prevent the salad from becoming soggy.
  • Consume Quickly: For optimal taste and texture, consume the leftovers within 1-2 days.
  • Avoid Freezing: Freezing is not recommended, as it can significantly alter the texture of the vegetables and edamame.
  • Stir Before Serving: Gently stir the salad before serving to redistribute flavors.
  • Check for Freshness: Always check for any signs of spoilage before consuming leftovers.
  • Label Container: Label the container with the date to keep track of its freshness.
Salad Recipe

Special Tools & Equipment List

  • Salad Spinner: To dry washed vegetables efficiently, ensuring a crisp salad.
  • Mason Jar: Ideal for mixing and storing the vinaigrette, with its tight seal keeping the dressing fresh.
  • Vegetable Peeler: Useful for creating thin cucumber ribbons or shaving other vegetables.
  • Mandoline Slicer: For uniformly slicing vegetables, ensuring even cooking and presentation.
  • Mixing Bowls: Various sizes for mixing salad ingredients and preparing the dressing.
  • Whisk: Essential for emulsifying the vinaigrette ingredients.
  • Measuring Cups and Spoons: For accurate measurement of ingredients.
  • Chef’s Knife: A sharp knife for precise chopping of vegetables.
  • Grater or Zester: For adding ingredients like ginger or lime zest to the dressing.
  • Serving Platter: A large platter to present the salad attractively.
  • Tongs: For tossing and serving the salad evenly.
  • Citrus Juicer: To extract fresh juice for the dressing with ease.

Frequently Asked Questions

Can I Use Frozen Edamame For This Salad?

Yes, frozen edamame is an excellent option for this salad. It’s widely available and easy to prepare. Simply thaw it according to the package instructions before adding it to the salad.

Ensure the edamame is drained well to avoid excess moisture in the salad. Frozen edamame is as nutritious as fresh ones and can save on preparation time.

How Can I Make This Salad Vegan?

To make the Edamame Salad vegan, replace the honey in the vinaigrette with maple syrup or agave nectar. These alternatives provide the same sweetness without animal products, making the salad vegan-friendly.

Is This Salad Suitable For A Low-Carb Diet?

Edamame Salad can be suitable for a low-carb diet, but it depends on your specific carbohydrate goals. Edamame beans contain carbohydrates but are also high in fiber and protein, which can be beneficial in a low-carb diet.

You can also reduce the carb content by adjusting the quantity of edamame and increasing the proportion of lower-carb vegetables like cucumbers and bell peppers.

Can I Prepare This Salad In Advance?

Yes, you can prepare this salad in advance, making it a convenient option for meal prepping. However, it’s best to store the dressing separately and mix it with the salad before serving.

This keeps the vegetables crisp and fresh. The salad, without dressing, can be refrigerated in an airtight container for up to 2 days.

Are There Any Nut-Free Alternatives For The Dressing?

You can omit sesame oil and use only olive oil for a nut-free alternative to the vinaigrette. To maintain the depth of flavor, consider adding a bit more of the soy sauce or tamari, and perhaps a splash of citrus juice like lemon or lime. This adjustment ensures that the dressing remains flavorful and safe for those with nut allergies.

Perfect Edamame Salad Recipe - A Homemade Delight

Perfect Edamame Salad Recipe – A Homemade Delight

0 from 0 votes
Recipe by Lana Rivera Course: Salads
Servings

4

servings
Prep time

15

minutes
Cooking time

5

minutes
Calories

150 – 200

kcal

The Edamame Salad is a vibrant and healthful dish, perfect for those seeking a nutritious yet flavorful meal. The salad is dressed in a homemade vinaigrette, where the tanginess of rice wine vinegar meets the richness of olive and sesame oils, enhanced with hints of soy sauce and ginger. This dish is a feast for the eyes with its colorful presentation and a delight to the palate.

Ingredients

  • For The Edamame Salad
  • 12 Ounces 12 Shelled Edamame

  • 1 Cup 1 English or Persian Cucumbers

  • 1 1 Red Bell Pepper

  • 2 2 Green Onions

  • 1/4 Cup 1/4 Chopped Cilantro

  • 2 Teaspoons 2 Sesame Seeds

  • For Vinaigrette
  • 2 Tablespoons 2 Rice Wine Vinegar

  • 2 Teaspoons 2 Olive Oil

  • 1 Teaspoon 1 Sesame Oil

  • 1 Teaspoon 1 Low Sodium Tamari Or Soy Sauce

  • 2 Teaspoons 2 Honey, Maple Syrup, Or Agave (For Vegan)

  • 1/2 Teaspoon 1/2 Sriracha

  • 1/4 Teaspoon 1/4 Ground Ginger

Step-By-Step Directions

  • Prepare The Salad Ingredients
    Gather all your salad ingredients: 12 ounces of shelled edamame, 1 cup of diced English or Persian cucumbers, 1 diced red bell pepper, 2 thinly sliced green onions, 1/4 cup of chopped cilantro, and 2 teaspoons of sesame seeds.
    In a large bowl, combine all these ingredients. Make sure the edamame is thawed if you’re using frozen ones.
  • Make The Vinaigrette
    For the vinaigrette, take a small bowl or a mason jar.
    Add 2 tablespoons of rice wine vinegar, 2 teaspoons of olive oil, 1 teaspoon of sesame oil, 1 teaspoon of low sodium tamari or soy sauce, 2 teaspoons of honey, maple syrup, or agave (for a vegan option), 1/2 teaspoon of sriracha, and 1/4 teaspoon of ground ginger.
    Whisk (if using a bowl) or shake (if using a jar) all the ingredients until they are well combined and the dressing is emulsified.
  • Combine And Serve
    Pour the vinaigrette over the salad in a large bowl.
    Toss everything together gently to ensure the salad ingredients are evenly coated with the vinaigrette.
    The salad can be served immediately. Alternatively, you can cover it and refrigerate it until it’s time to serve. This can help the flavors meld together more.
  • Optional Step
    Before serving, give the salad a quick toss to redistribute the dressing and freshen up the flavors.
    Enjoy your delicious and nutritious Edamame Salad!

Recipe Video

Notes

  • The recipe is adaptable, allowing for various add-ins like grilled chicken or tofu, making it suitable for different dietary preferences.
  • It’s rich in essential nutrients, including dietary fiber, vitamins A and C, calcium, and heart-healthy fats.
  • With a simple preparation process, this salad is ideal for quick lunches or as a side dish for dinners.
  • It can be stored in the refrigerator, making it a convenient option for meal prepping.
  • The recipe offers a delightful way to explore the flavors of East Asian cuisine with a modern twist.

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