Edamame Salad

My edamame salad is healthy, vibrant, and so crunchy ~ think Asian bean salad meets rainbow slaw. It’s a year round side dish that you’ll adapt to the season and the contents of your fridge.

edamame salad is beautiful and delicious with an epic fresh crunch!

Edamame (eh-duh-MAH-may)…when they’re steaming hot, in their shell, and showered with kosher salt…Mmmmmmmm, give me a mountain of them and leave me alone. But that’s not the only way to enjoy these plump little beans, they’re just as irresistible out of their shell. Edamame are young soybeans, and they have a buttery texture and a sweet flavor that puts them at the top of my bean loving list. They come frozen, not canned, which gives them another leg up (no off-putting canned flavor.)

make this your signature go-to dish when somebody asks you to bring a side or salad to a party.

edamame salad is a healthy super food!

When it comes to talking about the health benefits of foods, I like to stick to the facts. There are a lot of unsubstantiated claims circulating around the web about edamame beans, and many of them may eventually be proven to be true, but here are the current factual highlights ~

health benefits of edamame (soy) beans

• Edamame beans are an important source of plant based protein. They’re a complete protein, meaning they are a good substitute for animal proteins like meat and dairy in a healthy diet.
• They’re high in calcium, iron, and vitamins C and K.
• They’re high in fiber and healthy polyunsaturated fats.
• They taste great and are filling, so they encourage us to utilize them as part of a healthier diet that emphasizes plant based foods over animal products.
• Read more about these superfood beans here.

You’ve heard me sing the praises of slaws before, and for good reason. This kind of sturdy salad doesn’t wilt, even after a couple of days in the refrigerator. I purposely cut the carrots and golden beets in thin matchsticks instead of shredding them, and this keeps them crisp even longer. This makes a great choice for packed lunches or when you’re asked to bring a side dish to a party.

all the veggies in this salad are raw, even the beets

Yes, you can eat beets raw! Beets are no different than carrots or radishes when it comes to eating them raw. I like to cut them in a fine julienne (just a fancy term for little sticks) which makes them very easy to eat. I used golden beets in this salad, but red or pink will work too. If you want a really great way to create perfectly even julienne cuts from hard veggies like beets, use a mandoline slicer. Most have a slice setting and a julienne setting. Provided you’re careful and use the safety guard, this is a genius method for getting perfect results, and it’s what I always use for photo worthy salads.

I often like to vary the size and texture of my veggies in salads like this, so with the radishes I’ll just slice them in delicate wedges. Keeping a tiny bit of the greens on top adds a nice touch. (If you’re lucky enough to find gorgeous pink watermelon radishes, which are larger, you can cut them in match sticks.)

the best dressing for Asian inspired salads

The vinaigrette style dressing for this salad is very different from Western style vinaigrettes. But it isn’t based on peanut butter, like so many Asian dressings: toasted sesame oil is the star of this one. The flavor is robust and aromatic, and so good that I always make it a point to have sesame oil in my fridge.

great island recommends: toasted sesame oil

I won’t be without sesame oil in my pantry, there is no other oil like it. Toasted sesame oil is intense and a little goes a long way. (It gets added flavor because the sesame seeds are toasted before the oil is pressed out.)  It’s essential for many Asian recipes but it can add great flavor to mayos, salad dressings, and dips, too.La Tourangelle is a lovely brand of oils that I personally buy, but you can find toasted sesame oil in small bottles in the Asian section of most large supermarkets.

FAQs and tips for edamame salad

how much do we love Asian style salad recipes?

• Asian Slaw
• Thai Chicken Salad
• Spicy Thai Spaghetti Salad
• Japanese Cucumber Salad (Sunomono)
• Thai Beef Salad
• How to Make the Best Chinese Chicken Salad
• Steak Pad Thai Salad

Edamame Bean Salad

3.77 from 63 votes

Edamame Salad is healthy, colorful, and crunchy ~ it's Asian bean salad meets rainbow slaw, and this easy no-mayo salad goes with everything!

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Prep Time:20 minutes minutes

Total Time:20 minutes minutes

Servings: 10 servings

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Ingredients

 

• 12 ounces shelled edamame beans (not the ones in pods.) You can use fresh or frozen beans for this salad.
• 1 carrot, peeled and cut in fine match sticks
• 1 golden beet, peeled and cut in fine matchsticks
• 2 cups finely shredded red cabbage, or radicchio
• 2 cups about 2 handfuls assorted micro greens or sprouts, I used 2 kinds of pea shoots)
• 6 radishes, trimmed and cut in small wedges

sesame dressing

• 4 Tbsp peanut oil or other plain oil like safflower, not olive oil
• 2 Tbsp rice wine vinegar
• 2 Tbsp toasted sesame oil, to taste (sesame oils vary in strength, so taste as you go)
• 1 Tbsp tamari soy sauce
• 1 tsp Sriracha chili sauce
• 2 tsp sesame seeds

garnish

• sesame seeds

Instructions

• If you are using frozen edamame beans, defrost them by putting them in a strainer and running under cold water. You can set the strainer in a large bowl and allow the water to fill up and cover the beans if you like. Just let them rinse or soak until they're no longer icy. Drain well and then dry gently on a clean kitchen towel. Put them in a large salad bowl.
• Add the rest of the slaw ingredients to the bowl and toss to combine.
• Whisk together the dressing ingredients and feel free to adjust any of them to your taste, this is just a starting point.
• Toss everything well with enough dressing to moisten the whole salad without drowning it. Serve with a final shower of sesame seeds.
• Salad will keep fresh in an airtight container for several days to a week. If planning on making it ahead of time, you might want to omit the dressing and add it when ready to serve.

Notes

• Add some fresh grated ginger and garlic to the dressing if you like.

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Course: Salad

Cuisine: American, Asian

Author: Sue Moran

Keyword: Asian, bean salad, healthy, salad, soy beans

Nutrition

Calories: 133 kcal · Carbohydrates: 6 g · Protein: 5 g · Fat: 10 g · Saturated Fat: 2 g · Polyunsaturated Fat: 4 g · Monounsaturated Fat: 4 g · Trans Fat: 1 g · Sodium: 130 mg · Potassium: 255 mg · Fiber: 3 g · Sugar: 2 g · Vitamin A: 1232 IU · Vitamin C: 14 mg · Calcium: 40 mg · Iron: 1 mg

Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although The View from Great Island attempts to provide accurate nutritional information, these figures are only estimates.

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