Rainbow Edamame Salad Featured

Authors: Registered Dietitians

Rainbow Edamame Salad

(HealthCastle.com)  Edamame [pronounced as Ed-ah-mah-me] is the name for fresh soybeans found inside the young pods of the soybean plant.   They are green, with a pleasant creamy texture. Edamame do not have edible pods – only the soybeans, found inside a pod, are edible. 

Rainbow Edamame Salad

Edamame is a high-quality source of vegetable protein.  Every ½ cup portion of shelled edamame beans has 12 grams of protein and 8 grams of dietary fiber– a nutritional combination that contributes to satiety – or that feeling of being satisfied after eating.  

How to prepare edamame:

Edamame are quick to prepare.  Simply steam, saute or boil edamame pods in salted water, and serve with a pinch of salt. You can also throw into the microwave for 3 minutes, and voila!

How to eat edamame:

  • Affectionately known as “squishy beans” in our house, edamame beans are fun to eat as a snack or appetizer – just squeeze one end of the edamame pod and feel the soybean pop in your mouth.  
  • Add edamame to soups.
  • Swap chick peas for edamame for a twist on hummus.  Puree edamame with tahini, garlic, and lemon.
  • Add to tossed pasta.
  • Substitute edamame for other legumes in salads or casseroles. 

Where to find:

  • You will find edamame beans in the produce section OR frozen vegetable section in the grocery store.  Most Calgary stores sell these – Calgary Coop, Safeway, Costco, Superstore.  I prefer edamame in the pods when I am eating them as an appetizer.  

    Rainbow Edamame Salad

  • When adding edamame to a soup, hummus or a salad, I prefer to buy edamame beans shelled.  In Calgary, I have only found shelled edamame at Sobey’s [please correct me if you have found them elsewhere in this form].

Rainbow Edamame Salad:

My favourite way to enjoy edamame is in this Rainbow Edamame Salad.  This has been adapted from a recipe in Rose Reisman’s “The Complete Light Kitchen” cookbook.

Combine all of the following into a large bowl:

  • 3.5 cups shelled edamame beans.  (the amount in 2 packages of frozen edamame beans, shelled, pictured above)
  • 1 red bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 cup frozen corn
  • 3 green onions, chopped
  • 1 can (225 ml) sliced water chestnuts, drained 

Rainbow Edamame Salad

Rainbow Edamame Salad

Mix the following ingredients into a clear jar for the salad’s dressing:

  • 3 tbsp sesame oil
  • 1 tbsp canola oil
  • 3 tbsp rice vinegar
  • 3 tbsp soy sauce
  • 3 tbsp honey
  • Juice of ½ lemon
  • 1-2 garlic cloves
  • 1 inch chunk of fresh ginger

Pour the dressing over the salad and enjoy.

Rainbow Edamame Salad

Rainbow Edamame Salad

Cook once, eat many times!

This is a versatile salad.  Make it on the weekend and re-purpose throughout the week by serving it:

  • over a bowl of rice for an easy rice bowl.
  • over a bed of spinach for a quick salad.
  • with baked scoops as a Christmas salsa.
  • on its own as a quick salad.


Rainbow Edamame Salad

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