Best Edamame Salad

Name: Edamame Salad Recipe
Prep time: 15 min
Total time: 15 min
Ingredients: 3 tablespoons rice vinegar; 1 tablespoon tamari (or soy sauce); 1 teaspoon sriracha (or to taste); 1/4 teaspoon ground ginger; 1/4 teaspoon garlic powder; 1 tablespoon olive oil; 1 1/2 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); 1/2 cup chopped cilantro; 4 teaspoons sesame seeds; 4 tablespoons hemp seeds ((optional)); 1 medium lime (juice); Salt to taste

👩🏼‍🌾 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

Brown salad dressing in a glass beaker with a silver whisk, next to one lime.

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.

Chopped green onion with sesame seeds in a mason jar.

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

What goes well with edamame?

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.

Can you eat cold edamame beans?

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.

Do you have to cook frozen edamame?

Frozen shelled edamame are cooked sufficiently before packaging and do not require further cooking unless desired.

📖 Recipe