Edamame Salad Recipe (Healthy and Easy)
This easy Edamame Salad recipe combines protein-rich edamame, black lentils, and fresh veggies with a tangy sesame-ginger dressing—a healthy, vibrant dish perfect for meal prep or any occasion!
This salad is not only healthy and high in protein, but it’s also vegan. Similar to my favorite healthy chickpea salad, both are easy to make and perfect for meal prep.
Video recipe
Watch the full video recipe to learn how to make the best edamame salad. This step-by-step tutorial simplifies the process, offering tips and tricks to guarantee perfect results every time.
Prefer the written recipe? Scroll down to the recipe box 👇
Why You’ll Love This Edamame Salad 🥗
- Protein-Packed: A protein-rich edamame salad perfect for boosting energy and staying full longer. 💪
- Fresh & Vibrant: Bright colors from fresh edamame, cucumber, and bell peppers make this salad a feast for the eyes. 🌈
- Quick & Easy: This easy edamame salad comes together in minutes, making it ideal for meal prep. ⏱️
- Healthy & Plant-Based: A vegan, nutrient-dense salad loaded with plant-based protein and fiber. 🥬
- Versatile: Customizable with different variations to suit your taste and dietary preferences. 🍴
- Perfect for Meal Prep: Stores well in airtight containers, making it great for quick, healthy meals throughout the week. 📦
Recipe Ingredients
- Frozen Edamame: Shelled edamame beans add plant-based protein and a satisfying bite.
- Cucumber: Brings a refreshing crunch to every bite.
- Bell Pepper: Adds bright color and natural sweetness to the salad.
- Avocado: Creamy and rich, it balances the textures beautifully.
- Red Onion: Provides a sharp, tangy flavor that complements the dressing.
- Black Lentils: Protein-packed and hearty, they add an earthy depth to the salad.
- Olive Oil & Sesame Oil: A flavorful combo for a healthy salad dressing.
- Lemon/Lime Juice: Adds a zesty freshness to the dish.
- Maple Syrup & Orange Juice: Optional sweeteners that enhance the dressing’s flavor.
- Grated Ginger: Brings warmth and spice to the dressing.
This is just a short review of the ingredients; for the complete recipe, including quantities, scroll down to the recipe card 👇
The Secret Dressing
The magic of this Edamame Salad lies in its flavorful dressing. Sesame oil adds a rich nuttiness, orange juice brings a hint of natural sweetness, and fresh ginger delivers a zesty kick that ties everything together. This vibrant combination enhances the salad’s flavors, making it fresh and irresistible. My family absolutely loves how this dressing transforms even the simplest ingredients into a delicious, refreshing dish that’s perfect for any occasion. 🥗
Tips and Tricks for the Best Edamame Salad
- Cook Edamame Properly: Don’t overcook; a quick boil keeps them vibrant and crisp.
- Cool Lentils: Rinse under cold water after cooking to maintain their texture.
- Use Fresh Ingredients: Opt for fresh edamame, cucumber, and avocado for the best taste.
- Shake the Dressing: Use a mason jar to emulsify the dressing evenly.
- Meal Prep Friendly: Store salad and dressing separately to keep it fresh for longer.
- Add Extra Protein: Include cooked quinoa or green lentils for a more protein-packed edamame salad.
Variations
- Asian-Inspired: Add soy sauce, green onion, and sesame seeds for a bold flavor.
- Quinoa Mix: Swap black lentils for cooked quinoa to create a lighter texture.
- Bean Salad: Include black beans for extra protein and a heartier salad.
- Spicy Twist: Add a pinch of red pepper flakes or Sriracha to the dressing for heat.
- Mediterranean Style: Add cherry tomatoes, feta cheese, and olives for a Mediterranean flair.
Substitutes
- Edamame: Use fresh or frozen peas if edamame is unavailable.
- Black Lentils: Replace with green lentils, chickpeas, quinoa, rice or canned black beans for convenience.
- Avocado: Substitute with diced mango or roasted sweet potatoes for a sweet twist.
- Maple Syrup: Use honey or agave nectar for a similar sweet note.
- Sesame Oil: Replace with peanut butter or tahini for a creamy dressing alternative.
Make Ahead and Storage 📦
- Make Ahead: Prepare the edamame, lentils, and dressing in advance. Store the salad components separately in airtight containers to keep them fresh.
- Storage: This salad lasts up to 3 days in the fridge. Keep the dressing in a mason jar and mix it with the salad just before serving.
- Meal Prep Tip: Layer the salad in mason jars for grab-and-go lunches. Start with lentils and dressing at the bottom, followed by veggies, and top with edamame.
Frequently Asked Questions
Yes, canned black beans are a great substitute! They’re protein-rich and require no cooking.
You can use olive oil, but peanut butter or tahini can add a creamy texture and nutty flavor to replace sesame oil.
Boil shelled edamame for 3-4 minutes, drain, and cool. This ensures they stay vibrant and crisp.
More Healthy Salad Recipes
Edamame Salad Recipe (Healthy and Easy)
Ingredients
For the salad:
- 14 ounces (400 g) Frozen Edamame shelled
- 1 Cucumber Large, diced
- 1 Bell pepper diced
- 1 Avocado diced
- ½ Red onion chopped
- ½ cup (100 g) Black lentils uncooked
For the dressing:
- 2 tablespoons Olive oil
- 2 teaspoons Sesame oil
- 2 tablespoons Lemon/lime juice
- 1 tablespoon Orange juice optional
- 1 tablespoon Maple syrup optional
- 1 teaspoon Grated ginger
- Salt to taste
- Pepper to taste
Instructions
- Cook the edamame: fill a large pot with eater and bring to a boil. When boiling add the edamame, bring to a boil again. When boiling, cover and cook for 3-4 minutes. Drain and transfer to a large mixing bowl.
- Cook the black lentils: rinse the lentils under running cold water, then, transfer to a pot, add 3-4 cups of water, bring to a boil, when boiling, reduce the heat to low and cook for 15-20 minutes, or until al dente. Drain, rinse under cold water and transfer to the salad bowl.
- Meanwhile chop all the vegetables. Then, add then to the bowl.
- Make the dressing: to a jar add olive oil, sesame seed oil, lemon/lime juice, maple syrup, grated ginger, salt and pepper. Close the jar and shake for a few seconds until emulsified.
- Pour the dressing over the salad and mix until evenly combined.
- Serve!
Notes
- Watch the Video: For a better understanding of the recipe, I always recommend watching the video recipe, which includes a step-by-step guide to help you succeed.
- FAQs: Make sure you read the FAQs for this recipe which are located above the recipe box for additional tips and troubleshooting! For extra tips and variations read the article.
