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!