Edamame Beans Recipe: Easy Spicy Soy Bean Salad

Introducing one of the best edamame salad recipe you’ll ever try: this easy edamame salad with feta is a true winner in both flavor and nutrition. Perfect for busy weeknights or as a crowd-pleaser at family gatherings, this salad combines the best of fresh, vibrant ingredients with the wholesome goodness of edamame beans. Enjoy this delicious garlic edamame salad as a delicious feta salad side dish, or make it as a tasty snack! 

My simple edamame bean recipe highlights the natural flavors of tender edamame, which are packed with protein and fiber, making them a healthy choice for everyone. Tossed with sun-dried tomatoes, crunchy roasted almonds, and tangy feta cheese, this soya beans salad not only delights the taste buds but also adds a nutritious punch to your meal. The Greek salad seasoning and fresh parsley bring an extra layer of zest and freshness, making this side dish a refreshing and satisfying option. It’s a fusion of delicious Japanese recipes ingredients and tasty Italian recipes flavors that gives it a delicious 5 star rating by everyone who tries it. 

Best easy edamame recipe 

Whether you’re looking for a quick weeknight dinner or a tasty side to serve at your next potluck, this easy edamame salad checks all the boxes. It’s versatile, loaded with nutrients, and sure to become a staple in your recipe repertoire. Enjoy the vibrant flavors and health benefits of this delectable edamame salad with feta—it’s a salad the whole family will love! We’re talking a healthy side dish that also make the perfect snack. So, don’t forget to make extra so you can enjoy a healthy eating easy snack later or the next day.

What is the best way to eat edamame 

My favorite way to eat edamame beans is in salads. I love the fresh, nutty and slightly crunchy texture of the fresh soybeans! They are great in Japanese meals, but can also be found in Korean recipes, Thai recipes, Chinese recipes and even Spanish recipes on occasion. Edamame beans are versatile and can be enjoyed in various ways:

1. Steamed or Boiled: Simply cook edamame and sprinkle with sea salt. This classic method is quick and easy, perfect for a healthy snack.

2. Stir-Fried: Toss edamame in a stir-fry with vegetables and sauces for added flavor and texture. They are a great addition to healthy recipes, and an excellent source of protein. 

3. In Soups: Add edamame to soups like miso or vegetable for a protein boost. They don’t need a long cooking time if you opt for fresh or frozen edamame beans. 

4. In Salads: Incorporating edamame into salads is an excellent way to enjoy them. Their firm texture adds a satisfying crunch, and their mild flavor complements other ingredients. Plus, they boost the salad’s protein content, making it a more balanced and filling meal.

5. As a Hummus Ingredient: Blend edamame into hummus for a unique twist on this popular dip.

Eating edamame in salads not only enhances the flavor and texture but also integrates their nutritional benefits seamlessly into a meal, making it a convenient and nutritious choice.

Best edamame salad Soy beans recipe ingredients 

    1.    Edamame Beans:

    •    Edamame beans are the main ingredient and provide a hearty, protein-rich base for the salad.  They offer a mild, slightly nutty flavor and a satisfying texture that complements the other ingredients. You can usually find edamame beans at a well stocked grocery store or an Asian market. Opt for fresh or frozen beans with the shells already removed, or remove the edamame pods yourself before cooking.

Alternatively, you can substitute the fresh or frozen Edamame beans with dry soybeans. Just soak the beans in a large bowl of water for 12-24 hours, before boiling the beans in a large saucepan or pressure cooker as instructed on the package of beans you opt for. If you can’t find edamame beans, you can substitute them with garbanzo beans or kidney beans. 

    2.    Sun-Dried Tomatoes:

    •    These add a concentrated burst of tangy, sweet flavor. Their chewy texture contrasts nicely with the crispness of the edamame and other salad ingredients. They also add that summer months flavor all year round making this delicious snack a family favorite! I like to use oil-packed sun-dried tomatoes because they add extra depth of delicious flavor to the edamame beans salad.

    3.    Garlic:

    •    Minced garlic cloves contributes a pungent, aromatic depth to the salad. It enhances the overall flavor profile and adds a savory kick.

    4.    Capers:

    •    Capers bring a briny, tangy element to the salad. Their sharp flavor adds complexity and balances the richness of the feta cheese.

    5.    Roasted Almonds:

    •    Chopped roasted almonds add crunch and a nutty flavor. They also provide healthy fats and additional protein, making the salad more filling.

Seasoning Ingredients

    6.    Parsley:

    •    Fresh parsley adds a burst of color and a bright, herbaceous flavor. It also contributes to the salad’s freshness and helps to balance the richness of the feta and the oil.

    7.    Greek Salad Seasoning:

    •    This seasoning blend typically includes herbs and spices like oregano, basil, and garlic, which infuse the edamame beans salad with Mediterranean flavors and enhance the overall taste. Alternatively, you can substitute with Cajun spices to add a spicy chili recipe flavor to the low calorie diet dish. 

    8.    Feta Cheese:

    •    Feta cheese adds creaminess and a tangy, salty flavor that complements the edamame and other ingredients. It also enhances the salad’s richness and contributes to its overall texture.

    9.    Extra Virgin Olive Oil:

    •    The olive oil acts as a dressing base, providing a smooth, rich flavor and helping to combine and coat the other ingredients. It also adds healthy fats and contributes to the overall mouthfeel of the salad. Alternatively, you can substitute with any vegetable oil of your choice. You can also make a quick dressing of a few tablespoons soy sauce, vegetable oil, and the seasonings. 

Each ingredient in this salad plays a specific role, from providing texture and flavor to contributing essential nutrients. The combination creates a well-balanced edamame soybeans dish that’s both satisfying and nutritious.

Edamame recipes tips and tricks 

Edamame beans:

Avoid overcooking the edamame, as this can cause them to become mushy and less appealing. They should be tender but still have a slight firmness.

Drain:

Be sure to thoroughly drain the edamame and feta before mixing them into the salad to keep it from getting watery. For extra dryness, pat the beans with paper towels or a clean cloth. It helps prevent the edamame beans salad from becoming soggy.

Extras:

While this simple edamame recipe features a great combination of veggies, feel free to get creative and add more, especially if you have extras in your fridge. Cucumbers, bell peppers, oven-roasted tomatoes, or dried cranberries would make great additions.

Spices:

For a kick of heat, try adding some chopped chilie, red chilli powder, chilli flakes,  a generous amount of black pepper, or a drizzle of chili sauce over the salad.

Cooking edamame beans tip:

Cook the Edamame. Always follow package instructions when cooking your frozen edamame. It can either be boiled, steamed, or heated in the microwave.

Do frozen edamame beans need to be cooked 

Yes, frozen edamame beans do need to be cooked before eating. While they are blanched (briefly boiled) before being frozen, they still need a bit more cooking to reach the right texture and to be safe for consumption. Cooking also enhances their flavor and makes them easier to digest.

You can cook frozen edamame beans by boiling, steaming, or microwaving them:

– Boiling: Bring a pot of salted water to a boil, add the frozen edamame, and cook for about 3-5 minutes, or until they are tender. Drain the boiled soybeans and enjoy!

– Steaming: Place the frozen edamame in a steamer basket over just enough water to cover the bottom of the pot, and steam beans for 5-7 minutes until tender.

– Microwaving: Place the frozen edamame in a microwave-safe bowl, add a small amount of water, cover, and microwave on high for 3-4 minutes.

Once cooked, you can season them with a bit of salt, or use them in recipes like salads, stir-fries, or as a great snack.

Are edamame beans healthy or unhealthy 

Edamame beans are not only delicious but also incredibly healthy! These young, green soybeans are often enjoyed as a snack or added to salads, stir-fries, and other dishes. Let’s dive into why edamame beans deserve a spot in your diet.

Nutritional Powerhouse

Edamame is packed with nutrients that are beneficial for your overall health. A one-cup (155g) serving of cooked edamame provides:

• Protein: 17 grams
• Fiber: 8 grams
• Healthy Fats: 8 grams (mostly unsaturated fats)
• Carbohydrates: 14 grams
• Calories: 188
• Iron: 20% of the Recommended Daily Intake (RDI)
• Calcium: 10% of the RDI
• Folate: 121% of the RDI
• Vitamin C: 10% of the RDI
• Vitamin K: 52% of the RDI
• Magnesium: 24% of the RDI

High in Plant-Based Protein

One of the standout benefits of edamame is its high protein content. With 17 grams of protein per cup, edamame is an excellent source of plant-based protein, making it a great option for vegetarians, vegans, or anyone looking to reduce their meat consumption. The protein in edamame contains all nine essential amino acids, making it a complete protein source, which is relatively rare in the plant world.

Rich in Fiber

Edamame is also a fantastic source of dietary fiber, which supports digestive health and can help you feel full longer. With 8 grams of fiber per serving, edamame can help you meet your daily fiber needs, promoting regular digestion and aiding in weight management.

Heart-Healthy Fats

Edamame contains healthy fats, primarily in the form of polyunsaturated and monounsaturated fats. These fats are beneficial for heart health, helping to lower bad cholesterol levels and reduce the risk of heart disease.

Packed with Vitamins and Minerals

Edamame beans are loaded with essential vitamins and minerals. They’re especially high in folate, which is crucial for cell function and tissue growth, making it particularly important for pregnant women. Additionally, edamame provides a good dose of magnesium, which supports muscle and nerve function, and iron, which is vital for producing healthy red blood cells.

Isoflavones: A Unique Benefit

Edamame contains compounds called isoflavones, a type of phytoestrogen that has been studied for its potential health benefits. Isoflavones may support bone health, reduce the risk of certain cancers, and help alleviate menopausal symptoms. However, research is still ongoing, and it’s best to enjoy edamame as part of a balanced diet.

Low in Calories

Despite being rich in nutrients, edamame is relatively low in calories, making it a great option for those looking to maintain a healthy weight. One cup of edamame provides about 188 calories, but thanks to its high protein and fiber content, it’s very satisfying and can help curb hunger between meals.

The Verdict: Edamame is a Health Superstar!

In conclusion, edamame beans are definitely healthy! They offer a balanced mix of high-quality protein, fiber, healthy fats, vitamins, and minerals. Whether you enjoy them as a snack, toss them into a salad, or add them to your favorite dishes, edamame is a nutritious and tasty way to boost your health. So go ahead and grab a handful of these little green gems—they’re as good for you as they are tasty!

Delicious edamame beans salad: easy edamame beans recipe 

Get ready for the Best Edamame beans recipe: tasty soy beans salad

This Edamame Salad with Feta is a vibrant, protein-packed dish that’s perfect for any occasion. Tossed with sun-dried tomatoes, roasted almonds, and fresh parsley, it’s bursting with flavor and texture. The creamy feta and zesty Greek seasoning tie everything together, making it an irresistible side or light meal. It’s a simple edamame bean recipe that the whole family will love!

Edamame salad with feta Ingredients:

• 3 to 4 cups (400-500g) frozen shelled Edamame beans
• 5-8 oil-packed Sun-dried tomatoes, chopped (about 1/4 to 1/3 cup or 40-60g)
• 3 cloves garlic, minced (about 1 tbsp or 9g)
• 3 tbsp capers, chopped (about 25g)
• 1 large handful roasted almonds, chopped (about 1/3 cup or 50g)
• 1 big bunch Parsley, chopped (about 1 to 1.5 cups or 60-90g)
• 1 tbsp Greek salad seasoning (about 10g)
• 1 cup (200g) Feta, broken into chunks
• 2 tbsp extra virgin Olive oil (about 30ml or 27g)

How to make shelled edamame recipes salad 

1.    Cook the edamame beans according to the package instructions, then set aside. 

2.    Roast the almonds in a pan until golden, then season with all-purpose seasoning. Add the minced garlic to the pan and sauté for one minute. Allow the almonds to cool, then chop them.

3.    In a large salad bowl, combine the cooked edamame beans, 2 tablespoons of extra virgin olive oil, Greek salad seasoning, parsley, chopped capers, and chopped sun-dried tomatoes. Mix well.

4.    Just before serving, add the chopped roasted almonds and chunks of feta to the salad. Toss gently to combine.

Spicy edamame recipe: Salad topping and extras ideas

Salads are wonderfully adaptable, allowing you to customize them based on your preferences. Here are some creative ideas to keep your Edamame Salad exciting and delicious:

– Incorporate nuts: Add some crunch with crushed walnuts, pecans, or almonds. For a sweet or spicy twist, try Candied Rosemary Walnuts, spicy roasted peanuts, or Cinnamon Spice Almonds. If you have a nut allergy, substitute with seeds like sunflower or pumpkin seeds. It’s a great way to add crunch to this easy recipe. 

– Add fresh fruits: In addition to avocado, try mixing in slices of apples, mandarins, or even pears for a burst of sweetness.

– Spice it up: If you enjoy a bit of heat, add chopped green chilies, jalapeño peppers, or a sprinkle of chili flakes.

– Asian-inspired twist: For an Asian flair, drizzle with sesame oil and sprinkle sesame seeds on top. You can also replace lime juice with peanut sauce or tahini dressing for a rich, nutty flavor.

– Extra toppings: Consider adding roasted chickpeas, crispy fried onions, or crumbled goat cheese for additional flavor and texture.

What does edamame go with 

Here are some tasty vegetarian and vegan options to serve alongside your edamame salad:

    1.    Grilled Veggie Skewers: Marinate a mix of bell peppers, zucchini, cherry tomatoes, and mushrooms, then grill them to perfection. These smoky, charred veggies pair wonderfully with the fresh flavors of the salad.

    2.    Quinoa or Couscous Pilaf: Serve a warm or chilled pilaf made with quinoa or couscous, tossed with herbs, roasted vegetables, and a light vinaigrette. This adds a hearty, grain-based component to your meal.

    3.    Stuffed Sweet Potatoes: Roast sweet potatoes and stuff them with a mixture of black beans, corn, and a sprinkle of spices. Top with a dollop of guacamole or a drizzle of tahini for a filling, satisfying dish.

    4.    Crispy Tofu or Tempeh: Pan-fried or baked tofu or tempeh, seasoned with soy sauce, garlic, and a touch of ginger, adds protein and a satisfying crunch to your meal.

    5.    Avocado Toast: Simple yet delicious, top whole-grain toast with mashed avocado, a sprinkle of sea salt, and a squeeze of lemon. Add sliced radishes or sprouts for extra texture and flavor.

    6.    Miso Soup: A light and comforting miso soup with tofu, seaweed, and green onions complements the salad and adds a warm, savory element to your meal.

More delicious ways to serve edamame salad

    7.    Veggie Sushi Rolls: Create veggie sushi rolls with cucumber, avocado, carrots, and pickled radish. Serve with soy sauce, wasabi, and pickled ginger on the side for a fun, interactive meal.

    8.    Roasted Cauliflower Steaks: Season thick slices of cauliflower with spices and roast until golden brown. Serve with a side of tahini sauce or chimichurri for a flavorful, hearty addition.

    9.    Falafel: Crisp, golden falafel made from chickpeas and herbs are a perfect complement to the fresh, vibrant flavors of the edamame salad. Serve with a side of hummus or tahini sauce.

    10.    Grilled Corn on the Cob: Brush corn with olive oil or vegan butter, grill until slightly charred, and sprinkle with chili powder and lime juice for a delicious, smoky side.

What I’ve been making lately

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Edamame beans recipe extra Tips

Salad variations Tips

Serve with:

• Tofu roast
• Portobello steaks
• Celeriac steak
• Vegan nuggets 
• Easy vegan roast 

And serve with a tasty bread like:

• Vegan garlic bread 
• Easy quick naan bread 
• 1-hour yeast less focaccia bread

Best Edamame beans recipe: tasty soy beans salad

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This Edamame Salad with Feta is a vibrant, protein-packed dish that's perfect for any occasion. Tossed with sun-dried tomatoes, roasted almonds, and fresh parsley, it's bursting with flavor and texture. The creamy feta and zesty Greek seasoning tie everything together, making it an irresistible side or light meal. It’s a simple edamame bean recipe that the whole family will love!

Munchyesta.com

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Serving Size 4 people

Ingredients

Edamame salad with feta Ingredients:

• 3 to 4 cups (400-500g) frozen shelled Edamame beans – you can also use fresh edamame beans
• 5-8 oil-packed Sun-dried tomatoes – chopped (about 1/4 to 1/3 cup or 40-60g)
• 3 cloves garlic – minced (about 1 tbsp or 9g)
• 3 tbsp capers – chopped (about 25g)
• 1 large handful roasted almonds – chopped (about 1/3 cup or 50g)
• 1 big bunch Parsley – chopped (about 1 to 1.5 cups or 60-90g)
• 1 tbsp Greek salad seasoning – about 10g
• 1 cup 200g Feta, broken into chunks
• 2 tbsp (30ml) extra virgin Olive oil

Instructions

How to make Edamame beans recipe

• Cook the edamame beans according to the package instructions, then set aside.
• Roast the almonds in a pan until golden, then season with all-purpose seasoning. Add the minced garlic to the pan and sauté for one minute. Allow the almonds to cool, then chop them.
• In a large salad bowl, combine the cooked edamame beans, 2 tablespoons of extra virgin olive oil, Greek salad seasoning, parsley, chopped capers, and chopped sun-dried tomatoes. Mix well.
• Just before serving, add the chopped roasted almonds and chunks of feta to the salad. Toss gently to combine.

Notes

Do frozen edamame beans need to be cooked 

Yes, frozen edamame beans do need to be cooked before eating. While they are blanched (briefly boiled) before being frozen, they still need a bit more cooking to reach the right texture and to be safe for consumption. Cooking also enhances their flavor and makes them easier to digest.

You can cook frozen edamame beans by boiling, steaming, or microwaving them:

– Boiling: Bring a pot of salted water to a boil, add the frozen edamame, and cook for about 3-5 minutes, or until they are tender. Drain and enjoy!

– Steaming: Place the frozen edamame in a steamer basket over boiling water and steam for 5-7 minutes until tender.

– Microwaving: Place the frozen edamame in a microwave-safe bowl, add a small amount of water, cover, and microwave on high for 3-4 minutes.

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