This Kale Edamame Salad is creamy, vegan and so delicious. It takes less than 15 minutes to make. Plus, it's oil-free, gluten-free, and high in protein, iron, and heart-healthy fats. Make this dish ahead of time for convenience.
This kale salad is anything but boring. It is full of texture and flavor and is a satisfying meal all by itself. Prep this recipe the night before and pack it for lunch!
This dish was inspired by my Protein-Packed Quinoa & Kale Salad, as well as this Roasted Vegetable Pasta Salad on this site.
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๐ฉ๐ผโ๐พ Ingredients
See the recipe card for quantities.
- Kale is a nutrition superstar, loaded with vitamins, minerals, and fiber. Plus, it holds up to creamy dressings much better than its leafy counterparts without becoming soggy.
- Edamame are immature soybeans, harvested before they ripen. They come shelled, in the pod, fresh or frozen. Use frozen shelled edamame for this salad for minimal prep. Thaw in a sieve under running water, or defrost in a microwave for a few minutes.
- Hemp seeds/hearts are exceptionally rich in omega-3 and -6. They have a mild nutty flavor that complements the peanut sauce. However, they can be pricey so feel free to substitute them with sunflower seeds, or omit them entirely.
- Slivered or sliced almonds are a convenient way to add protein, iron, and good fats to a salad. For a more economical option, buy whole raw almonds (or peanuts) and chop them yourself.
See the recipe card for quantities.
To make this Asian-inspired dressing gluten-free, use gluten-free tamari or coconut aminos.
๐ How to Make Kale Edamame Salad
Mix the ingredients for the creamy vegan peanut dressing in a medium bowl until fully incorporated.
Place the chopped kale leaves into a large bowl. Add one-third of the dressing.
Add the remaining ingredients to the bowl with the kale.
Toss the salad, generously coating all the ingredients with the creamy dressing.
If you plan on refrigerating the salad for later use, do not add the avocado. Refrigerate it in an airtight container. Chop and add the avocado for serving.
๐ฅ Substitutions
- Peanut butter - instead of peanut butter, use almond, or cashew butter
- Almonds - use chopped nuts of your choice (peanuts, pecans, walnuts)
- Hemp hearts/seeds - substitute with sunflower seeds, or pumpkin seeds, or omit them entirely
- Toasted sesame oil - omit for oil-free
For more vegan protein-packed salads, visit my Salad Recipes page. This Easy Broccoli Salad With Oil-Free Tahini Dressing is one of my favorites.
โฑ Storage
Kale leaves stay fresh without wilting much longer than lettuce. This is why you can prep this creamy kale and edamame salad ahead of time. If you do not plan on eating it right away, hold off on adding the avocado. Refrigerate the salad in an airtight container for up to 3 days. Chop and add the avocado for serving.
These ingredients do not stand up well to freezing.
๐ก Top tip
Massage the kale leaves with some of the dressing before adding the remaining ingredients. This tenderizes the leaves and helps the kale absorb more flavor.
Curly, dinosaur, and lacinato kale are all suitable. Be sure to destem the kale before chopping the leaves.
Grated ginger adds tons of flavor to dressings and sauces. Store a knob of ginger wrapped in plastic in the freezer. When you need grated ginger, remove it from the freezer, peel away the skin with a teaspoon or knife from the area you want to use, and then grate it using a microplane.
Use gluten-free tamari or coconut aminos instead of soy sauce for gluten-free. To be certain, please read the nutrition labels of condiments.
๐ฉ๐ฝโ๐ณ Made this recipe?
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๐ Recipe
Kale Edamame Salad
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Ingredients
For the peanut dressing:
- ยฝ cup peanut butter or almond, or cashew butter
- 2 tablespoons low sodium tamari or soy sauce*
- 2 tablespoons rice vinegar
- 2 tablespoons lime juice (about 1 lime)
- 1 tablespoon maple syrup
- 1 ยฝ teaspoons toasted sesame oil (optional)
- 1 teaspoon sriracha or to taste
- 2 garlic cloves minced
- 1 tablespoon grated ginger
For the salad:
- 4 cups chopped kale lacinato or curly, destemmed, leaves only
- 1 cup shelled edamame thawed
- ยฝ cup slivered almonds or sliced
- 1 large avocado chopped
- 2 tablespoons sunflower seeds or hemp hearts
Instructions
- Make the dressing: Mix the peanut butter, tamari, rice vinegar, lime juice, maple syrup, sriracha, garlic, ginger, and ยผ cup water in a medium bowl until smooth.
- Massage the kale: Place the kale in a large bowl. Add one third of the dressing and massage the leaves until just tender.
- Combine the ingredients: Add the edamame, almonds, avocado, and sunflower seeds. Add the desired amount of dressing and mix gently until fully incorporated.
Notes
- Opt for low sodium tamari to reduce salt intake.
- Most nuts, seeds, or nut butters work in this recipe. Substitute as desired.
- *Use gluten-free tamari or coconut aminos instead of soy sauce for a gluten-free salad. Make sure to read nutrition labels to be certain.
- Omit the toasted sesame oil for oil-free.
- Make this salad ahead of time and refrigerate (minus the avocado). Pack it for lunch!
- Add the avocado for serving if you plan on having leftovers. Refrigerate any remaining salad for up to 3 days.
- Refrigerate any remaining dressing in an airtight container for up to 5 days.
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.
Lara McCallum says
Love, love, love this recipe! I canโt have avocado, and loved it without it even. I swapped the silvered almonds for walnuts and my daughter and I are now obsessed. Making a second batch tonight!
This peanut sauce is literally perfect!
Nisha Melvani, RDN says
So happy you both enjoyed it! hank you for sharing your substitutions!
Violet Pickles says
I want to drink the dressing! So tasty! I am so happy this came up as a suggestion. I had a bag of kale to get through and this saved the day. I didnโt have edamame, so I added pumpkin seeds, hemp hearts , broccoli and a shallot. My partner and I could not stop eating the salad, and I am convinced this will not last another day!
Nisha Melvani, RDN says
Love all these additions. Happy you put that kale to good use. Thank you.
Christy Brockett says
I love the combination of this salad. It is satisfying and easy to make. My dressing came out too thick so I added some water. Perfect for spicy peanut sauce lovers!
Nisha Melvani, RDN says
So glad it worked out. Thank for sharing your experience.
Maria says
The print recipe doesnโt include the 1/4 c. of water seen added to the dressing in the video. I used sliced almonds (as seen in the picture) rather than the slivered almonds listed in the recipe and toasted the almonds and sunflower seeds. Not the prettiest salad, but tasty!
Nisha Melvani says
Thank you so much for bringing the water to my attention! I just added it to the printed recipe. Yes, sliced or slivered almonds both work. I think it is very tasty too! I am so glad you enjoyed it.
Amina Sirry says
Delicious and nutritious salad. The dressing is amazing! So creamy and nourishing.
Nisha Melvani says
So happy you enjoyed it. Thank you.
Neena Chandiramani says
Absolutely divine!
Nisha Melvani says
Thank you so much.