Bright and Healthy Edamame Salad

This edamame salad is varied in color, flavor, nutrition, and texture, making it a delightful eating experience. Tangy, zesty, sweet, and salty, this Asian-inspired salad is crunchy and healthy, with plant-based protein, dietary fiber, and heart-healthy fats.

It can be a side dish alongside fish, chicken, or a plant-based protein like tofu. You can also have it as a main course made according to the recipe or with the addition of avocado or some protein. Make the salad ahead of time and let the flavors develop, or serve it immediately.

Variations and Serving Suggestions

• Shell the edamame by popping the beans out of their pods, or purchase them shelled.
• Purple beets are messier than golden, but they have unique antioxidants. Both taste earthy and delicious!
• You can add or swap any vegetables. Colorful options include shredded purple cabbage, julienned red or yellow bell pepper, chopped broccoli florets, mung bean sprouts, or alfalfa sprouts.
• For a high-protein entree, add canned tuna, cooked fish like salmon or tilapia, or cooked skinless chicken breast.
• For a vegan entree, add chopped veggie burger or falafel, ½ cup of garbanzo beans, or 1 ounce of sliced almonds.
• Make the salad ahead of time to take for lunch as a salad or in a whole-grain wrap.
• For a gluten-free option, choose tamari instead of soy sauce.

Recipe for Edamame Salad

Makes 6 servings

Ingredients: 

Dressing

• 2 tablespoons of olive oil, peanut oil, or sesame oil
• 2 tablespoons of rice wine vinegar or lemon juice
• 1 tablespoon of low-sodium soy sauce or tamari
• (Optional) 1-2 teaspoons of Sriracha
• 1-2 teaspoons of brown sugar or honey, or 1 packet of a natural low-calorie sweetener like stevia
• Salt and pepper to taste

Vegetables

• 2 cups of shelled edamame or green soybeans, fresh or frozen and thawed
• 1 cup of shredded napa cabbage
• ½ cup of thinly sliced radish
• 1 small golden or purple beet, julienned
• 2 tablespoons of sesame seeds or chopped peanuts
• (Optional) 2 green onions, thinly sliced
• (Optional) ½ cup of chopped cilantro or parsley

Instructions: 

1. In a small bowl, whisk together the oil, vinegar or lemon juice, soy sauce, Sriracha if desired, sugar or sweetener if desired, and salt and pepper to taste. 
2. In a large bowl, combine the shelled edamame, napa cabbage, radish, beet, and green onion.
3. Pour the dressing over the vegetables and toss to coat. Serve immediately or refrigerate for 1-2 hours or overnight to let the flavors blend.

Nutrition information per serving: 200 calories; 13 grams of fat; 1 gram of saturated fat; 250 mg of sodium; 13 grams of carbohydrates; 2 grams of sugar; 3 grams of fiber; 10 grams of protein

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