This vibrant Edamame Salad is a delicious way to enjoy a rainbow of fresh ingredients while boosting your nutrition.
Packed with plant-based protein, fiber, and heart-healthy fats from avocado, it’s naturally low in saturated fat and full of flavor.
Quick, easy, and refreshing, this salad works perfectly as a light lunch, party dip, or meal-prep favorite.
20-Minute Healthy Edamame Salad
Equipment
- 1 Large mixing bowl
- 1 Saucepan or pot for cooking edamame and corn
- 1 knife
- 1 Cutting board
- Measuring cups and spoons
- 1 Spoon for stirring
Ingredients
- 12 oz frozen shelled edamame
- 15 oz black beans drained and rinsed (1 can)
- 1 ¼ cup frozen corn
- 1 cup grape tomatoes halved
- ½ medium red onion diced
- ¼ cup fresh cilantro chopped
- 1 tsp salt
- ¼ cup spicy avocado dressing plus more if desired
Instructions
- Prepare the Vegetables: Start by gathering all your fresh and frozen vegetables. This includes frozen edamame, frozen corn, grape tomatoes, and a red onion. Make sure the edamame and corn are still frozen, as cooking them straight from the freezer ensures they stay vibrant and retain their texture. Slice the grape tomatoes in half and finely dice the red onion. Set the prepared fresh ingredients aside in a small bowl.
- Cook the Edamame and Corn: Bring a medium-sized saucepan of water to a gentle boil. Once boiling, add the frozen edamame and corn. Cook them according to the package instructions, usually around 5–7 minutes for the edamame and slightly less for the corn if they are very small. Stir occasionally to ensure even cooking. The vegetables should be tender but still firm, not mushy, to retain a pleasant bite.
- Cool the Cooked Vegetables: After cooking, drain the edamame and corn in a colander. Immediately rinse them under cold running water or submerge them in a bowl of ice water. This stops the cooking process, preserves their bright color, and prevents them from becoming overcooked. Once cooled, gently shake off excess water and transfer the vegetables to a large mixing bowl.
- Prepare the Dressing: While the edamame and corn are cooking, prepare the spicy avocado dressing. If using a homemade avocado dressing, blend ripe avocado with lime juice, a splash of olive oil, garlic, a pinch of salt, and chili or hot sauce to taste.Blend until smooth and creamy. Adjust seasoning as needed. The dressing should be thick enough to coat the vegetables but not so heavy that it overwhelms the salad.
- Combine the Salad Base: To the large mixing bowl with cooled edamame and corn, add the drained black beans, halved grape tomatoes, diced red onion, and chopped cilantro. Sprinkle the teaspoon of salt evenly over the mixture. Using a large spoon, gently fold the ingredients together. Take care not to mash the vegetables—fold slowly to maintain their shape and texture.
- Add the Dressing: Pour the prepared spicy avocado dressing over the combined vegetables and beans. Use a spoon to mix thoroughly, ensuring every ingredient is lightly coated with the dressing. Taste a small portion, and if you feel it needs more flavor, gradually add extra dressing to your preference. The goal is a balanced, creamy coating that complements the freshness of the vegetables.
- Taste and Adjust Seasoning: Once the salad is mixed, do a final taste test. Adjust salt, pepper, or additional chili if desired. If the salad tastes slightly flat, a squeeze of fresh lime or lemon juice can brighten the flavors. Remember, the salad should be tangy, creamy, and slightly spicy, with each ingredient’s natural flavor coming through.
- Serve or Store: Serve the Edamame Salad immediately in bowls or as a dip with tortilla chips for parties. If making ahead, store in an airtight container in the refrigerator for up to 2–3 days. Keep extra dressing separate if you plan to store leftovers, and add it just before serving to keep the salad fresh and vibrant.
Notes
- This salad is naturally plant-based, high in protein, and fiber-rich.
- Use frozen edamame and corn for convenience and consistent texture.
- Adjust the spicy avocado dressing to your taste; it can be creamy or extra zesty.
- For best flavor, rinse and drain canned black beans thoroughly to remove excess sodium.
- Serve chilled for a refreshing experience or at room temperature for parties.
- Perfect for meal prep—keep extra dressing separate to maintain freshness.
- The salad can be doubled or halved easily depending on your needs.
Chef’s Secrets For Maximum Flavor
To make this Edamame Salad truly shine, the key is balancing freshness and seasoning.
Always cook your edamame and corn just until tender, then immediately chill them in cold water.
This preserves the vibrant color and crunch.
When making the avocado dressing, opt for ripe avocados—they blend more smoothly and provide natural creaminess without extra fat.
Don’t be afraid to season gradually; a touch of lime or lemon juice enhances the flavor, while freshly chopped cilantro adds a refreshing, herbal note that lifts the entire dish.
Serving Suggestions For Any Occasion
This Edamame Salad is incredibly versatile.
Serve it as a light and nutritious lunch, accompanied by whole-grain crackers or a slice of crusty bread.
For dinner parties, present it as a colorful side salad alongside grilled vegetables, chicken, or tofu.
It also works beautifully as a dip—pair it with tortilla chips or vegetable sticks for an easy appetizer.
If you’re preparing meal prep bowls, it’s a perfect topping for quinoa, brown rice, or leafy greens to create a satisfying, balanced meal.
Storage Tips For Freshness
To store the salad, transfer it into an airtight container and keep it in the refrigerator for up to 2–3 days.
For best results, keep extra avocado dressing separate and add it just before serving to avoid soggy vegetables.
If the salad sits for a while, give it a gentle stir and taste-test to adjust seasoning.
Avoid freezing this salad, as the texture of the vegetables and avocado will change and become mushy.
Frequently Asked Questions
1. Can I use fresh edamame instead of frozen?
Yes! Fresh edamame can be used but may require slightly longer cooking time. Ensure they are cooked until just tender, then immediately cool them to preserve color and texture.
2. Is this salad gluten-free and vegan?
Absolutely. All ingredients are naturally gluten-free and plant-based. Ensure your spicy avocado dressing doesn’t contain any hidden non-vegan additives.
3. How spicy is the avocado dressing?
The heat depends on your preference. Start with a small amount of chili or hot sauce and adjust gradually. You can make a mild version by omitting the chili entirely.
4. Can I make this salad ahead of time?
Yes, it’s great for meal prep. Store the salad without the dressing in an airtight container, then add the dressing just before serving to maintain freshness and texture.
5. What other vegetables can I add?
Feel free to customize! Diced bell peppers, shredded carrots, or even cucumbers work well. Keep the flavors balanced, and ensure added vegetables are cut small for even mixing and coating with the dressing.
