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.
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👩🏼🌾 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.
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Edamame Salad Recipe
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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 simmered according to packet instructions, 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
- Frozen edamame: If the package instructs you to simmer the edamame before use, follow those instructions.
- 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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Andrea says
Thank you for the Dressing Rezepts
Nisha Melvani, RDN says
You are most welcome!
Stacey says
Delicious recipe, and easy to prepare! I appreciate the meal prep option as well. Anything to make weekday meals, easy, fast and healthy. Thanks very much!
Nisha Melvani, RDN says
So glad you enjoyed this salad. Thank you.
Sue says
Such a delicious meal. Loved how easy this was and how tasty too. The addition of the sesame oil added a little extra. Thanks for all your wonderful recipes.
Nisha Melvani, RDN says
Thank you! Glad you liked this edamame combo!
Julia says
Haven’t tried this yet but I have a question about the edamame beans. I’m told they have to be cooked for food safety reasons, that the blanching and freezing is not enough to remove bacterial growth. Any insights? Thanks
Nisha Melvani, RDN says
It is best to briefly simmer them! I have not had a problem, but this is best practice. I updated the recipe.
JoAnne says
You mentioned that you updated the recipe and I read over your recipe, but I didn't see anything about simmering the edamame in your recipe. Did I miss it somehow?
Nisha Melvani, RDN says
It should be clearer now. Thank you.
AC says
This recipe is so delicious! I'm so glad I found your blog through YouTube.
Nisha Melvani, RDN says
Thank you for being here! So glad you enjoyed it.
Jeanie Gigstad says
This is a very tasty salad! I loved it. I added roasted pep it as instead of Sesame seeds which added additional crunch. Thanks for the recipe😋
Nisha Melvani, RDN says
Love the addition of pepitas. Great substitution. Thank you for commenting and sharing!
Abby says
Such a simple salad to prep for the week and mighty delicious too (ate mine with habanero sauce)! On the second day I added some whole grain crackers for scooping and it was excellent. Will definitely be adding this into the rotation for fast yet nourishing meal prep.
Nisha Melvani, RDN says
Love the addition of habanero sauce! So glad you enjoyed it.
Sue says
Made this with urad lentils. It is so flavorful and absolutely delicious. We all love it! Thanks for the recipe. Oh, it's pretty, too!
Nisha Melvani, RDN says
Awww yayyy! Love urad! I'm glad it was pretty! I love when food is pretty:)
Zaina says
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 says
I'm so glad it was a hit. Yes, rice vinegar is a better option. Thank for leaving a comment.
Jane says
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 says
I think so too! Enjoy! Thank you for leaving a comment.
Jennifer says
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 says
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.
Sara S says
Absolutely amazing!! So much flavor and depth to such a simple salad. My tastebuds are in love.
Nisha Melvani, RDN says
Yay! So happy they loved it!!!
Melissa says
Was this meant to be 1/2 cup of edamame per jar?
Nisha Melvani says
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 says
Thank you!
I've been resting this salad on top of greens for lunch all week and it is so delicious!!
Nisha Melvani says
I'm so glad you have been enjoying it. Thank you for commenting.