This 15-Minute Best Edamame Salad is an easy no-cook recipe. It's high in plant-based protein, iron, and omega 3s, with a mouthwatering Asian-inspired dressing.
Make this protein-packed salad for a quick and healthy weeknight dinner, or meal prep the recipe for the week. It fits perfectly into 4 (16-ounce) mason jars that can be made ahead of time and refrigerated for up to 4 days.
This Best Edamame Salad recipe was inspired by my High-Protein Chickpea Quinoa Salad on this site, as well as this Vegan Lentil Salad.
Jump to:
👩🏼🌾 Ingredients
- Use frozen shelled edamame for this edamame salad. They do not require further cooking. Simply thaw them in a sieve under running warm water and dry between the layers of a kitchen or paper towel. Alternatively, thaw them overnight in the refrigerator. Edamame are a super bean. They are packed with protein, heart healthy omega 3s, and fiber.
- Lentils are another excellent source of plant-based protein, iron, and fiber. Black, Puy, French or green lentils are ideal for this Best Edamame Salad as they hold their shape well. Use canned lentils, or cook your own in just 15 minutes until al dente.
- Toasted sesame oil adds a nutty earthy taste to the dressing. This is different to refined sesame oil which is flavorless.
- Tamari is similar to soy sauce, but it is available in a gluten-free form. It is slightly less salty, but you can use either soy sauce or tamari for this recipe.
- Ground ginger and garlic work well for the Asian-inspired dressing and save time.
See recipe card for quantities.
🫑 Substitutions
- Edamame - use chickpeas instead as needed
- Lentils - Use black, Puy, French or green lentils. Or omit them entirely and use less dressing.
- Red bell pepper - use daikon or radishes instead
- Sriracha - adjust for desired spice level or omit entirely as desired
- Tamari - use gluten-free tamari for gluten-free, or soy sauce instead
- Oil - in addition to the toasted sesame oil, use olive or avocado oil for the dressing
For more high-protein salad jar ideas, visit my Vegan Salad Recipes page.
📖 Instructions
Step 1. Make the dressing: Whisk the rice vinegar, tamari, sriracha, ground ginger, garlic powder, olive oil, toasted sesame oil, and maple syrup. Do this in a Pyrex measuring cup or a cup with a spout if making the salad in mason jars. Add the lime juice now or for serving.
Step 2. Option 1: Divide the dressing between 4 (16-ounce) jars. Add ½ cup chopped cucumber, ½ cup edamame, ½ cup chopped bell pepper, ¼ cup lentils, 1 sliced green onion, 2 tablespoons chopped cilantro, and 1 teaspoon sesame seeds to each jar. Option 2: Transfer the ingredients to a large bowl. Add the dressing and mix well to combine.
💡 Expert Tips
- Storage: Best Edamame Salad Mason Jars can be refrigerated for up to 4 days. For any remaining dressed salad, refrigerate in an airtight container for up to 2 days.
- If you are cooking your own lentils, do not overcook them or they will make the salad mushy. Simmer for about 15 minutes, or until al dente. Run them under cool water, and set aside to drain for a few minutes.
🙋🏽♀️ Recipe FAQs
Edamame is a great substitute for chickpeas, black beans, or other varieties of beans. These young soybeans have more crunch, omega 3s, and protein than other legumes! Add them to salads, rice dishes, noodles, or seasonal vegetables for additional protein. This edamame salad has the perfect amount of crunch, and the heart healthy fats make it a satisfying meal.
You can eat edamame hot or cold. They have a very mild bean taste and, when cooked, a medium-soft texture. A popular way to enjoy edamame is to steam or boil them in their pods in salted water.
Frozen shelled edamame are cooked sufficiently before packaging and do not require further cooking unless desired.
🍽 Related Recipes
👩🏽🍳 Made This Recipe?
Share your Best Edamame Salad creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Edamame Salad Recipe
Ingredients
- 3 tablespoons rice vinegar
- 1 tablespoon tamari or soy sauce
- 1 teaspoon sriracha or to taste
- ¼ teaspoon ground ginger
- ¼ teaspoon garlic powder
- 1 tablespoon olive oil
- 1 ½ teaspoons toasted sesame oil
- 1 tablespoon maple syrup or to taste
- 1 medium-large English cucumber diced (about 2 cups)
- 12 ounces frozen shelled edamame thawed in a sieve under running warm water, and dried
- 1 large red bell pepper diced (about 2 cups)
- 1 cup cooked black lentils Puy, French, or green lentils (use canned or cook one-half cup until al dente)*
- 4 green onions thinly sliced
- ½ cup chopped cilantro
- 4 teaspoons sesame seeds
- 4 tablespoons hemp seeds (optional)
- 1 medium lime juice
- Salt to taste
Instructions
- Make the dressing: Whisk the rice vinegar, tamari, sriracha, ground ginger, garlic powder, olive oil, toasted sesame oil, and maple syrup. Do this in a Pyrex measuring cup or a cup with a spout if making the salad in mason jars.
- Option 1 (mason jar salads): Divide the dressing between 4 (16-ounce) jars with lids. Add ½ cup chopped cucumber, ½ cup edamame (packed), ½ cup chopped bell pepper, ¼ cup lentils, 1 sliced green onion, 2 tablespoons chopped cilantro, and 1 teaspoon sesame seeds to each jar.For serving, shake the jar well to combine the ingredients. Add fresh lime juice, and salt to taste. Alternatively, add the lime juice to the dressing, but do not skip it!
- Option 2 (salad bowl): Transfer the edamame, lentils, cucumber, red bell pepper, green onion, cilantro, and sesame seeds to a large bowl. Add the dressing and mix well to combine. Add lime juice, and salt to taste.
Notes
- Storage: Mason Jar Salads can be refrigerated for up to 4 days. For any remaining dressed salad, refrigerate in an airtight container for up to 2 days.
- If you are cooking your own lentils, do not overcook them or they will make the salad mushy. Simmer for about 15 minutes, or until al dente. Run them under cool water, and set aside to drain for a few minutes.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Zaina
I made it today and I honestly loved it. I replaced the rice vinegar with apple sider and it was a mistake actually. It was a bit sour, next time i will make sure i have rice vinegar or probably use the normal vinegar. I have also replaced the tamari with light soy sauce.
Nisha Melvani
I'm so glad it was a hit. Yes, rice vinegar is a better option. Thank for leaving a comment.
Jane
I tripled this to take to a shower tomorrow. I am going to add the dressing tomorrow and hope the cilantro doesn't break down too much. I think it will be wonderful.
Nisha Melvani
I think so too! Enjoy! Thank you for leaving a comment.
Jennifer
This is a perfect, refreshing salad that serves as a complete meal! The ingredients really keep their crisp, distinct flavor! I used to make a recipe that was sort of similar to this but included corn instead of lentils. The lentils are a great addition to up the nutrition content and make it a more filling meal! The dressing really makes the salad! I also love the mason jar assembly for meal prep. I take these to work for lunch all the time!
Nisha Melvani
Corn would be a great addition to this salad. I am so glad you enjoying the recipe. Mason jar salads are my go-to for lunch.
Melissa
Was this meant to be 1/2 cup of edamame per jar?
Nisha Melvani
Yes! Sorry about that. Just updated it. The nutrition facts remain the same as it is based on the 12-ounce packet. Thank you.
Melissa
Thank you!
I've been resting this salad on top of greens for lunch all week and it is so delicious!!
Nisha Melvani
I'm so glad you have been enjoying it. Thank you for commenting.