Green Edamame Salad

Asian-inspired dressing Edamame salad folate ginger ginger sesame dressing high protein high-fiber ingredients plant-based protein Quick and Easy salad recipe sesame seeds soybeans vegetarian main course Vitamin K watercress

Posted October 11, 2023 by: Admin #Kitchen

Incorporated within a delightful Asian-inspired ginger sesame dressing, this vibrant edamame salad exudes freshness and an abundance of flavors. Versatile enough to shine as either a vegetarian main course or a delectable side to complement grilled fish or meat dishes.

If you’re seeking to diversify your salad repertoire, look no further than this edamame bean salad. While edamame may not be a conventional salad component, it’s an adaptable ingredient that seamlessly integrates into both warm and cold recipes. This high-protein, high-fiber whole food is an ideal inclusion in any wholesome diet.

What is edamame?

If you’re not acquainted with edamame, it’s the Japanese term for unripe, whole soybeans, literally translating to “stem beans.” Unlike mature soybeans, edamame beans exhibit a softer texture and a sweeter flavor profile. They are readily available in the frozen section of most major supermarkets, both in their pods and shelled.

Edamame Nutrition

Edamame, akin to soy, stands as a commendable source of plant-based protein and serves as a cornerstone in numerous vegetarian and vegan diets. A single cup (155g) of prepared, frozen edamame provides:

– Calories: 188
– Protein: 18.4 grams
– Fat: 8.06 grams
– Carbohydrates: 13.8 grams
– Fiber: 8.06 grams
– Sugar: 3.38 grams
– Iron: 20% of the Daily Value (DV)
– Calcium: 10% of the DV
– Magnesium: 25% of the DV
– Phosphorus: 26% of the DV
– Potassium: 19% of the DV
– Folate: 115% of the DV
– Vitamin K1: 56% of the DV
– Thiamine: 20% of the DV
– Riboflavin: 14% of the DV
– Copper: 27% of the DV

Edamame boasts significantly higher vitamin K and folate content compared to other beans. In fact, a single cup of edamame beans fulfills over half of the recommended daily intake of vitamin K and more than 100% of the daily folate requirement.

Can you put edamame in salad?

Certainly! Shelled edamame makes an excellent addition to any salad, bestowing both a protein boost and enhanced fiber content.

How to Make Edamame Salad

Given that edamame is a type of bean, it excels in robust salads and maintains its freshness for several days in the refrigerator. Preparing an edamame bean salad is a straightforward process:

– Thaw the frozen, shelled edamame beans.
– Combine them with your preferred chopped vegetables.
– Drizzle with your favored dressing.
– Toss to mix thoroughly.
– And you’re done!

Once prepared, edamame salad can be refrigerated for up to 3 days, serving as an excellent main course or a simple side dish. While store-bought oil and vinegar dressings suffice, crafting an Asian-inspired dressing is a simple endeavor and arguably provides a more satisfying flavor. Asian Cucumber Salad

This edamame salad recipe draws inspiration from one of my beloved takeaway salads at Mark’s and Spencer. During my time in England, it was my go-to choice for a quick and convenient lunch, and I’ve cherished its flavors ever since. Thankfully, with a touch of resourcefulness and experimentation, I’ve recreated this edamame salad, which is simple, fresh, fragrant, and brimming with vegetarian protein. This green edamame salad, adorned with a ginger sesame dressing, is a swift and effortless recipe suitable for savoring year-round.

Green Edamame Salad

Crafted with cucumber, peas, and dressed in an Asian-inspired ginger sesame dressing, this edamame salad is a quick, simple, high-protein recipe that thrives as both a main course and a side dish.

Ingredients

Edamame Salad:

– 2 cups of frozen edamame, thawed
– 1 cup of sliced snap peas
– 1/4 cup of thawed frozen green peas
– 1/2 cucumber, diced
– 2 cups watercress
– 2 tablespoons fresh mint, thinly sliced
– 2 teaspoons sesame seeds

Ginger Sesame Dressing:

– 3 tablespoons olive oil
– 1 teaspoon sesame oil
– 1 tablespoon lime juice
– 1 teaspoon lime zest
– 1 teaspoon soy sauce or tamari
– 1 teaspoon honey
– 1/2 inch of fresh grated ginger
– 1/4 teaspoon salt, plus more to taste

Instructions

– In a small bowl or jar, combine the dressing ingredients, whisk until well mixed, and set aside.
– In a large bowl, mix the edamame, snap peas, green peas, cucumber, watercress, and mint. Toss to combine.
– Drizzle the salad with the dressing and toss once more for thorough coating.
– Taste the salad, season with additional sea salt and pepper to taste, and garnish with sesame seeds for serving.
– The salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.