Whether you are a huge fan of Asian cuisine or simply want to try something new, edamame salad is a great start. The mix-match of veggies and spices delivers epic taste and exciting texture. Give this salad a try—you may find it’s your new healthy favorite.
Is Edamame Salad Healthy?
Without hesitation, the answer is yes, our salad is healthy.
The raw vegetables make up a nutrient-dense profile of protein, vitamins (A, K, B-complex), minerals, and fatty acids. Besides, our recipe is low in calories, sodium, and saturated fat at 152 calories, 261.4 mg, and 1.2 g, respectively.
With 8 oz of edamame in each serving, our body is loaded with 23.2 g of high-quality protein. Also, edamame is rich in dietary fiber.
Let’s dig a bit deeper into the benefits of eating edamame.
Benefits of Edamame
The list is endless, so we’ve highlighted the major benefits for you:
Soy protein in edamame may help lower the risk of obesity, diabetes, heart disease, and cancer.
Dietary fiber has a positive effect on gut motility, weight-control problems, insulin sensitivity, and metabolic health.
Minerals like potassium in edamame may facilitate heart health, blood circulation, and nerve function.
Next, let’s find out what goes in an edamame salad.
Ingredients for This Recipe
Edamame salad is quick, easy, and tasty. You can find all the ingredients at your nearest grocery or farmer’s market (for better deals and fresher veggies).
Edamame: Though it is frequently mistaken for soybean that’s used for making tofu, edamame differs in flavor and usage. It’s faintly sweet and savory (like peas) but the dominant flavor is buttery and nutty. The firmness of edamame creates a steady base that complements all the crunchy veggies in the salad.
Carrot, red cabbage, radish: The crunchiness of julienned veggies adds more dimension to our salad. Moreover, a pop of purple and orange sneaking through the green color makes for a visual feast.
Beet: Slices of raw beet add sweetness as well as earthiness to our bowl.
Sesame oil and sesame seeds: The smoky fragrance and nutty taste of sesame are essential for Asian cuisine.
Dressing: A classic soy vinaigrette dressing will bring all the ingredients to life. In each bite, you will be able to taste the umami flavor with mild heat from the Sriracha. The combination of sweet, savory, and spicy perfectly reminisces the Eastern food culture. It’s like walking through Chinatown and enjoying every single minute.
Can I Use Frozen Edamame?
The answer is yes.
Frozen edamame is more readily available than the fresh option. While fresh edamame is seasonal, the frozen version is available in the freezer sections at grocery stores. As the taste of fresh and frozen edamame is identical, it’s more convenient to opt for the latter.
However, if you prefer fresh edamame, you can get them at Japanese markets around the end of summer. Look for ones with plump pods and fuzzy exteriors, and avoid the brownish, overmature ones.
How to Serve
There are no specific rules on how to enjoy this salad recipe.
Edamame salad works well on its own as breakfast or brunch. You can also enjoy it with grilled meat, pizza, pasta, or even soup to brighten up your dinner table.
How to Store the Leftovers
For ultimate freshness and epic texture, we suggest digging your spoon in right after this salad is tossed. If you want to save some for later, keep the ingredients and dressing separate. This will help prevent a soggy salad.
For the leftovers, storage is simple. You can put the salad (already tossed with the sauce) in an airtight container and refrigerate it for up to 5 days. However, we don’t encourage freezing it as the salad will be mushy after it is thawed.
Bring 2 cups of water to a boil, add 8 oz edamame, and cook for 3 minutes. Drain and rinse with cold water.
Make the dressing: Whisk together 1 tbsp olive oil, 1 tbsp sesame oil, 1/2 tsp rice vinegar, 1/2 tbsp reduced-sodium soy sauce, 1 tsp Sriracha, 1/2 tsp lime juice, 1/4 tsp salt, and 1/2 tsp pepper.
In a big mixing bowl, add edamame, 1 oz sliced beet, 2 oz julienned red cabbage, 2 oz julienned carrot, and 1 oz julienned radish, 2 tbsp chopped cilantro, 1/2 tbsp unsalted roasted black sesame seeds, and 1/2 tbsp unsalted roasted white sesame seeds.
Drizzle dressing over and toss well.
Transfer the desired portion to a serving plate. Enjoy.
How to Make Edamame Salad
Amount Per Serving (1 serving)
Calories 152Calories from Fat 99
% Daily Value*
Saturated Fat 1g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Vitamin A 2544IU
Vitamin C 14mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
The Edamame Salad is a healthy, refreshing dish that's perfect for a light lunch or dinner. The combination of edamame, cherry tomatoes, and avocado is simply delicious!