If you’re looking for a quick, nutritious, and flavorful meal that actually keeps you full, this healthy edamame salad rice bowl is the answer. Packed with vibrant veggies, 23g of plant-based protein, and a zesty Asian sesame dressing, this recipe is a lifesaver for busy weeknights or Sunday meal prep.
Whether you’re enjoying it fresh as a warm grain bowl or cold from a container at the office, this is about to become your new favorite vegan edamame lunch 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 This Edamame Salad Works
This isn't just another side salad. It's a complete, balanced meal designed to fuel your "Simple Green Soul."
- High-Protein & Fiber: Between the edamame and the chia seed-boosted rice, you're getting a massive hit of plant-based nutrition.
- Meal Prep Friendly: Unlike leafy salads that wilt, the cabbage and broccoli in this bowl stay crunchy for days. The perfect weekly meal prep!
- Versatile: It's gluten-free (just use tamari!) and easily customizable based on what’s in your fridge.
The Secret Ingredient: Chia Seed Rice
One of my favorite ways to "level up" a standard rice bowl is by stirring chia seeds into the rice while it’s still warm. The warmth softens the seeds, adding a boost of Omega-3s and fiber without changing the flavor of the dish. It’s a small tweak that makes a big nutritional difference!
Ingredients You’ll Need
The Base & Protein
- Shelled Edamame: Use frozen shelled edamame for convenience. These "young soybeans" are nutritional powerhouses.
- Rice: White or brown rice works perfectly.
- Chia Seeds: To stir into your warm rice.
The Crunch (Vegetables)
- Purple Cabbage: For antioxidants and a peppery crunch. (Pro tip: Try Pickled Red Cabbage for extra tang!)
- Carrots & Broccoli: Shredded and blanched for the perfect "tender-crisp" texture.
- Spring Onion & Coriander: Fresh herbs to brighten the whole bowl.
- Sesame seeds: Add nuttiness and a bit of crunch as a garnish.
The Asian Sesame Dressing
- Sesame Oil: For that signature nutty aroma.
- Soy Sauce: Provides the savory umami base (sub with Tamari for GF).
- Rice Vinegar: Adds the necessary tang.
- Maple Syrup: A hint of sweetness to balance the salt.
Step-by-Step Instructions
- Prep the Rice: Cook your rice as usual. While it's still steaming, fold in the chia seeds and set aside.
- Defrost Edamame: Rinse your frozen shelled edamame under cool water. Let them sit for about 30 minutes to fully thaw.
- Blanch the Broccoli: Chop broccoli into bite-sized florets. Blanch in boiling water for about 10 minutes—you want them bright green and slightly firm, not mushy!
- Shred the Veggies: Grate your carrots and finely shred the cabbage.
- Whisk the Dressing: In a small jar, combine the sesame oil, soy sauce, rice vinegar, and maple syrup. Shake well.
- Assemble: Layer the rice, veggies, and edamame in a bowl. Top with fresh coriander, spring onions, and a sprinkle of sesame seeds.
Step by Step Instructions Video
You can watch me make this salad for meal prep in my edamame rice bowl meal prep youtube video.
Or you can watch this quick tutorial on Pinterest instead
Frequently Asked Questions (FAQ)
Yes, frozen shelled edamame works perfectly. Defrost it before using.
You can almost always find shelled edamame in the frozen vegetable aisle, usually near the frozen peas or corn. Look for the bags labeled "shelled" to save yourself the effort of peeling pods!
This bowl stays fresh in an airtight container for 2–3 days in the fridge.
I don't recommend freezing the assembled salad, as the fresh cabbage and broccoli will lose their crunch once thawed.
Expert Tips for the Best Results
- Keep the dressing separate: If you are using this for meal prep, store the dressing in a small 2oz container and pour it over just before eating. This keeps the veggies extra crisp.
- Swap the grain: Not a fan of rice? This recipe is equally delicious with quinoa, buckwheat or farro.
- Add a tempeh: If you want even more protein, a side of marinated tempeh or airfryer tempeh.
More Healthy Meal Prep Lunch Ideas
If you love healthy meal prep ideas like this one, explore more of my favorite plant-based recipes that stay fresh all week:
- Easy Edamame Pasta: A creamy, 15-minute dinner or lunch.
- Edamame Soba Noodle Salad: A refreshing Japanese-inspired noodle bowl.
- Quinoa Chickpea Salad: Another protein-packed grain bowl staple.
More Healthy Meal Prep Breakfast Ideas
also love to meal prep breakfast to save time on busy mornings. My go-to high-protein options include:
- Chocolate Protein Chia Pudding: For those mornings when you want breakfast to taste like dessert!
- Mango Protein Chia Pudding: A tropical, nutrient-dense start to your day.
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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