My Edamame Salad is healthy, vivid, and so crunchy ~ think bean salad meets rainbow slaw, with an Asian twist. It’s a year round side dish that you’ll adapt to the season and the contents of your fridge.
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 addictive 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 beans are a super 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 ~
- 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.
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.) 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.)
TIP: Slice cabbage extra thin for the best texture for slaws, I use the 1/8 inch setting on my mandoline slicer, or a large sharp knife. Anything thicker will be tough and unpleasant to chew.
The dressing for this salad is an Asian inspired sesame dressing that is very assertive, in the best way. If you’ve had toasted sesame oil before, you’ll know what I’m talking about. The flavor is robust and aromatic, and so good that I always make it a point to have sesame oil in my fridge.
Gone are the days when slaw was boring beige. Slaws are some of the most colorful salads out there, and I never get tired of them. So the next time you’re thinking about what to make with dinner, think about a simple slaw.
And remember, if you can shred it, shave it, or julienne it, you can slaw it. And then add beans ;)
Edamame Bean Salad
- 12 ounce bag of frozen edamame beans these are the ones out of their shells
- 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)
- about 6 radishes trimmed and cut in small wedges
- 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
- sesame seeds
- Defrost the edamae beans 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 well with enough dressing to moisten the whole salad without drowning it. Serve with a final shower of sesame seeds.
- Mix up the dressing and feel free to adjust any of the ingredients to your taste, this is just a starting point.
Make this Edamame Salad your own ~
- Other crisp veggies that would work in this salad are jicama and watermelon radish, the brilliant pink ones, both cut in fine julienne.
- Chinese cabbage or green cabbage will work in place of the red, but I do love the color.
- Other types of greens and sturdy sprouts to try include mung sprouts, Asian greens, or baby arugula.
- I might include some slivered almonds or sunflower seeds next time.