This 20-minute Edamame Salad recipe is a light, refreshing, and nutritious dish packed with protein-rich edamame, crunchy veggies, and a flavorful dressing. Whether you're planning a picnic or BBQ, meal-prepping for the week, or craving something fresh, this oil-free salad always hits the spot!
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Jump to:
- What is Edamame Salad
- Why We Love This Salad
- Ingredients - Notes & Substitutions
- How To Make Edamame Salad
- Serving Suggestions for Cucumber Edamame Salad
- How To Store and Make Ahead
- Possible Variations For Edamame Cucumber Salad
- My Takeaways From Recipe Testing
- Recipe Tips & Notes
- FAQ
- More Salads To Enjoy
- 📖 Recipe
What is Edamame Salad
Edamame are green-colored, high-protein young soybeans harvested before maturing. They're boiled or steamed and served in pods or shells. Edamame salad is a chopped salad made with edamame beans and various vegetables, including cucumbers, tomatoes, and peppers.
Why We Love This Salad
Here's why we love this Edamame Bean Salad:
- Low-calorie salad- Only 109 calories per serving.
- More protein than an egg- 7 grams of plant-based protein.
- Oil-free and mayonnaise-free salad- perfect for BBQs and picnics.
- Quick and Easy: comes together in under 20 minutes.
- Versatile and Customizable: Swap the veggies, adjust the heat to taste, and enjoy it as a side to various proteins.
- Make-Ahead Friendly: It stores well for meal prep or a party.
Ingredients - Notes & Substitutions
Here's what you need to prepare edamame and cucumber salad:
- Edamame: Use shelled, frozen, or precooked edamame beans. I don't recommend using edamame pods in this recipe.
- Veggies: I use English cucumbers, cherry or grape tomatoes, red onion, and red bell pepper. You can also use Persian cucumbers, tomatoes on the vine, and white onion (or skip it altogether).
- Herbs: I like this salad with fresh cilantro, but that can be swapped for parsley, mint, or basil.
- Seasoning: This simple dressing includes fresh lime juice, though you can also use lemon juice. I'm using Himalayan salt, freshly cracked black pepper, and cayenne. You can substitute kosher salt for the Himalayan salt, and if you prefer less heat, use paprika instead of cayenne.
Scroll to the recipe card for a detailed list of ingredients and quantities.
How To Make Edamame Salad
Here are the step-by-step directions and photos showing you how to make this salad with edamame beans:
- Prepare edamame for salad: If using frozen edamame, follow the package directions and cook the beans. Drain and set aside to cool while you prepare the vegetables.
- Chop the Veggies: Quarter the cherry or grape tomatoes, chop the cucumber, onion, and bell pepper to about the size of the edamame. Finely chop cilantro, and add all the veggies to a large bowl. Add the cooled edamame beans to the veggie mix.
How to reduce onion's sharp taste: Soak it in cold water for 10 minutes.
- Dress the Salad: Add fresh lime juice, salt, pepper, and cayenne (or paprika) over the salad and toss to combine. Taste and adjust the seasoning to your liking. Serve immediately.
Serving Suggestions for Cucumber Edamame Salad
This salad pairs wonderfully with:
- Grilled protein: Serve it alongside grilled chicken, paneer, tofu, or fish for a light and low-carb meal.
- Bowls: Add a scoop to a curry and rice bowl for a balanced meal.
How To Store and Make Ahead
Storing: To preserve the crunchy texture of the vegetables, it is best to dress the salad right before serving. Store the salad and dressing separately until ready to serve. Leftover salad can be stored in the refrigerator for up to 2 days.
Make Ahead: This meal-prep-friendly salad can be prepared for a party or the week ahead. Prepare the edamame and veggies according to instructions up to 3 days in advance. Keep refrigerated in an airtight container. Dress it just before serving.
Possible Variations For Edamame Cucumber Salad
Here are a few tried and tested variations of this salad:
- Grains: Add ½ cup of cooked quinoa, barley, or farro for a heartier meal.
- Add Fruit: Add ½ cup of diced mango or Fuji apple for a pop of sweetness.
- Herb Swap: Substitute fresh mint or basil for the cilantro to change the flavor.
My Takeaways From Recipe Testing
Here's what I learned while testing this edamame salad recipe:
- Shelled edamame works better compared to pods. Shelled beans are quicker to prepare (you don't have to open each pod), plus it ensures the dressing coats the beans for more flavor.
- For best freshness, use the stored salad within 2 days. After that, the lime juice and salt will wilt the veggies, causing them to lose their crunch.
Recipe Tips & Notes
- Edamame: Use shelled edamame instead of pods for convenience and taste.
- Dressing: To retain the crispness, dress the salad just before serving.
- Adjust the heat: Substitute cayenne with paprika to reduce the heat.
- Onion: To reduce the onion's sharpness, soak it in cold water for 10 minutes.
- Chopping: Cut everything about the size of an edamame for even flavor.
FAQ
That depends on whether you're using frozen or cooked edamame. Follow the package directions and prepare the edamame accordingly.
I don't recommend using edamame pods in this salad. You'll need to open each pod before eating, and the dressing won't coat the beans if they're still in the pod.
More Salads To Enjoy
📖 Recipe
Protein-Packed Edamame Salad Recipe (20 Minutes)
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Video
Ingredients
- 9 oz shelled edamame (about 1½ cups)
- 3 Persian Cucumbers or 1 English cucumber chopped finely (2 cups)
- 1 cup cherry or grape tomatoes halved or quartered
- 1 red bell pepper cut into ¼-inch pieces
- ½ cup red onion finely chopped, (½ medium onion)
- ¼ cup cilantro leaves finely chopped
- ¾-1 teaspoon Himalayan salt adjust to taste
- ½-¾ teaspoon finely ground black pepper adjust to taste
- ¼-½ teaspoon cayenne Adjust to taste or use peprika for mild
- 2-3 tablespoons fresh lime juice 1 large lime
Instructions
- Prepare edamame for salad: If using frozen edamame, follow the instructions and cook the beans. Drain and set aside to cool while you prepare the vegetables.
- Chop the Veggies: Quarter the cherry or grape tomatoes, chop the cucumber, onion, and bell pepper to about the size of the edamame. Finely chop cilantro, and add all the veggies to a large bowl.
- Dress the Salad: Add the cooled edamame beans to the veggie mix. Add fresh lime juice, salt, pepper, and cayenne (or paprika) over the salad and toss to combine. Taste and adjust the seasoning to your liking. Serve immediately.
Notes
- Edamame: Use shelled edamame instead of pods for convenience and taste.
- Dressing: To retain the crispness, dress the salad just before serving.
- Adjust the heat: Substitute cayenne with paprika to reduce the heat.
- Onion: To reduce the onion's sharpness, soak it in cold water for 10 minutes.
- Chopping: Cut everything about the size of an edamame for even flavor.
Missy Ferguson says
I haven’t made this yet, but I definitely shall! What a terrific a terrific idea to build a salad around edamame. I’ve only served it in the pod, as a snack). But with just 7 grams protein per serving this may not qualify as a “high protein salad”. A commenter suggested adding shrimp. Chicken or paneer could be added. Vegans might turn to ground nuts (peanuts). Or one might simply add more edamame so that each serving provides about 150 to 160 grams of edamame. Now the salad will provide about 20 grams of protein, a third of thr average adult’s daily protein requirement.
Aneesha Gupta says
Hi Missy, I agree, this salad is meant to give a protein boost as a side dish. Love your suggestions of adding proteins.
Sandy says
I love this salad. Packed full of protein and nutritional-vitamin rich ingredients. So many variations !
Aneesha Gupta says
Thank you Sandy, it's a favorite in my home too 🙂
Alicia says
This was absolutely delicious! The lime + cayenne pepper for the dressing gave it a citrusy kick, and all of the veggies paired so well together. I diced up some cooked shrimp and added it in for more protein. Will definitely be on my regular rotation!
Aneesha Gupta says
That's awesome! I'm so glad you enjoyed it, Alicia! Thanks for taking the time to share your feedback!
Ella J says
Refreshing flavors, everyone enjoyed it. It's an easy way for me to add protein. Thanks.
Aneesha Gupta says
That's so wonderful! I'm glad you enjoyed this salad- it's on rotation in my home 🙂