If you're looking for a quick, nutritious, and flavorful meal, this healthy edamame salad bowl is the perfect choice. Packed with vibrant veggies, protein-rich edamame, and an Asian sesame dressing, this recipe doubles as a convenient meal prep option for busy days. Whether you’re enjoying it fresh or from your meal prep container, this salad will quickly become your favorite edamame lunch or dinner recipe!
This salad is made with a simple asian salad dressing recipe that really elevates the flavor. I also love making this recipe with a miso tahini salad dressing (miso paste, tahini, soy sauce, and a bit of oil). I'll share this salad dressing soon!
Some other great edamame recipes that I love include this creamy edamame pasta or this easy edamame noodle recipe, which is more like a warm edamame salad!
Why You'll Love This Recipe
I love this edamame salad recipe because you can enjoy it as a side dish, lunch dish or as part of your weekly meal prep. Some more reasons why you'll love this reason recipe too include:
- Balanced nutrition: This salad is high in plant-based protein, fiber, and essential nutrients.
- Versatile: It can be eaten warm or cold, making it ideal for all seasons.
- Meal prep friendly: Multiply the recipe, and you'll have healthy lunches ready for the week. See more meal prep recipes like this one.
- Customizable: You can tweak the recipe to suit your taste by adding quinoa, pickled veggies, or other fresh ingredients.
What is Edamame?
Edamame are young, green soybeans harvested before they harden. These nutrient-dense beans are rich in plant-based protein, fiber, and essential vitamins, making them a staple in many vegan and vegetarian dishes. Often sold shelled or in their pods, shelled edamame is perfect for salads, stir-fries, and bowls like this one.
Where is Edamame in The Grocery Store?
Edamame is easy to prepare and can be found in most grocery stores. You can buy them frozen or fresh, however it is far more common to find then frozen. They are also usually sold in their pods. The edamame that is sold in the pods is often boiled or steamed and served on its own as snack with a little but if salt. This is the same as the common appetisers you will see at Japanese restaurants.
Frozen Shelled Edamame
The edamame in salad is shelled edamame, which means the beans have already been extracted from the pods. When you are looking for edamame beans in the grocery store, make sure that you are looking for shelled edamame beans (edamame without the shell). This will save you a lot of time. When it comes to choosing the right type of edamame for salad, this is the only thing you need to remember. The pods are not edible and it will be super time consuming to extract the beans before making this asian edamame salad.
Further advice on where to find edamame in the grocery store
You can usually find frozen edamame in the frozen peas, corn or other frozen veggies section. I have also come across it within the frozen berries area. Good luck!
Ingredients Needed for an Edamame Salad
To make this edamame salad bowl you will need:
- Edamame: Protein-packed and slightly sweet, these beans form the foundation of the salad.
- Carrot: Adds crunch and a touch of natural sweetness.
- Purple cabbage: Brings vibrant color and a slightly peppery flavor. You can also try using pickled red cabbage in this recipe. I personally love using pickled red cabbage for this salad!
- Broccoli: A nutrient powerhouse, adding texture and subtle bitterness.
- Spring onion: Offers a mild onion flavor to brighten the dish.
- Coriander leaves: For a fresh, citrusy kick. Adjust the quantity to suit your taste.
- Rice: The base of the bowl and main energy source.
- Chia seeds: Provide a boost of omega-3s, protein, and fiber when stirred into warm rice.
- Sesame seeds: Add nuttiness and a bit of crunch as a garnish.
Salad Dressing
- Sesame oil: A rich, nutty oil that enhances the salad’s flavor
- Maple syrup: Brings a subtle sweetness to the dressing. You can also substitute maple syrup for honey.
- Rice vinegar: Adds tanginess and balances the sweetness of the dressing.
- Soy sauce: For a savory umami punch.
How to Make an Edamame Salad
Ingredients
For 1 salad:
- ¾ cup shelled edamame
- ⅓ carrot
- ⅙ purple cabbage
- ⅙ broccoli head
- ⅓ spring onion
- ⅓ cup coriander leaves
- ¼ cup uncooked rice
- 2 teaspoon chia seeds
- 2 teaspoon sesame seeds
Salad Dressing
- 1 teaspoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
Instructions
- Cook the rice in a rice cooker or stovetop. While still warm, stir in the chia seeds.
- Defrost the shelled edamame by rinsing with water and letting it sit for 30 minutes to an hour.
- Slice the broccoli into small pieces and blanch in boiling water for 10 minutes.
- Shred the purple cabbage and grate the carrot.
- Assemble the salad: Add cooked rice, veggies, and edamame to a bowl. Sprinkle with coriander leaves and spring onion.
- Just before serving, mix in the salad dressing and sprinkle with sesame seeds.
Tips and Tricks for Perfecting Your Edamame Lunch Meal
- Use shelled edamame for convenience and proper texture. You can't eat the shell of the edamame pods!
- Avoid overloading the salad with too many ingredients; it can quickly become very large!
- This salad tastes great both warm and cold, so enjoy it your way!
Frequently Asked Questions About Edamame Salad
Yes, frozen shelled edamame works perfectly. Defrost it before using.
Stored in an airtight container, it stays fresh for 3-4 days in the fridge. This salad can't be frozen.
Variations
- Add quinoa: Replace the rice with cooked quinoa for extra protein and a fluffy texture.
- Use pickled cabbage: Swap fresh cabbage for a tangy twist.
- Try different dressings: A peanut or tahini-based dressing works well as an alternative.
Common Mistakes to Avoid When Making This Recipe
- Using unshelled edamame: Always use shelled edamame to save time and effort.
- Overcooking the broccoli: Aim for tender-crisp pieces to maintain texture and nutrients.
- Skipping the dressing until serving: Mix the dressing in right before eating to keep the salad fresh.
Why This Recipe Is Perfect for Meal Prep
This edamame salad bowl is ideal for meal prep because it holds up well in the fridge, retains its texture, and doesn’t become soggy. Multiply the recipe, store it in individual containers, and you’ll have a nutritious, ready-to-go meal for the week.
Let's Make An Edamame Salad!
Enjoy this easy-to-make, plant-based edamame salad as part of your weekly rotation!
Make sure to leave me a comment below. I love hearing from you!! For more easy and healthy recipes like this one you can follow me on YouTube, Instagram, TikTok, and Pinterest. Enjoy!
Edamame Salad Rice Bowl
Ingredients
- ¾ cup shelled edamame I use frozen
- ¼ cup uncooked rice
- ⅙ purple cabbage shredded
- ⅓ carrot shredded
- ⅙ broccoli
- 2 teaspoon chia seeds
- 2 teaspoon sesame seeds
- ⅓ spring onion finely diced
- ⅓ cup coriander leaves
Salad Dressing
- 1 teaspoon sesame oil
- 1 tablespoon white vinegar
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup can be substituted for honey
Instructions
- Cook the rice in a rice cooker or stovetop. While still warm, stir in the chia seeds.
- Defrost the shelled edamame by rinsing with water and letting it sit for 30 minutes to an hour.
- Slice the broccoli into small pieces and blanch in boiling water for 10 minutes.
- Shred the purple cabbage and grate the carrot.
- Assemble the salad: Add cooked rice, veggies, and edamame to a bowl. Sprinkle with coriander leaves and spring onion.
- Just before serving, mix in the salad dressing and sprinkle with sesame seeds.
Salad Dressing
- Add sesame oil, white vinegar, soy sauce, and maple syrup to a jar or bowl. Shake / mix.
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