Looking for something a little bit different in your salads? Then look no further than this beautifully tasty and Crunchy Edamame Salad. Packed with protein-rich edamame beans, crisp vegetables, and a spicy dressing, this salad offers a delightful combination of textures and flavours.
I think it is as important to eat with your eyes as it is with your mouth. And this slightly spicy and crunchy edamame salad certainly delivers a feast for both.
The humble edamame bean (or soybean) is combined with a rainbow of deliciously crunchy vegetables which makes a beautiful feast for your eyes. They are then all dressed in a tangy and spicy peanut dressing to really amplify the flavours.
So whether you’re looking for a healthy lunch option or an impressive side dish for your next dinner, this recipe is guaranteed to become a firm favourite in your repertoire.
The Health Benefits of Edamame
The edamame bean has become a popular addition to our tables and is now conveniently accessible in most UK supermarkets.
Edamame, also known as soybeans, is a popular and nutritious legume. Originating from East Asia, edamame is now enjoyed worldwide due to its numerous health benefits. Below are some of the key reasons why adding edamame to your diet can be highly beneficial:
- Excellent source of plant-based protein – Edamame is considered a complete protein as it contains all nine essential amino acids required by the body. A 100g serving provides 11g of protein.
- Rich in vitamins and minerals – Edamame is packed with essential vitamins such as vitamin K, vitamin C, folate, Pottasium, magnesium and vitamin E. These vitamins play a vital role in maintaining a healthy immune system, reducing inflammation, and supporting overall cell function.
- High fibre content – Edamame is an excellent source of dietary fibre which promotes digestive health and helps regulate bowel movements. Consuming foods rich in fibre can promote feelings of fullness after meals and help keep blood sugars from rising too rapidly.
I like to use edamame as a replacement or alongside peas in many of my recipes. Not only do I love their slightly buttery taste but they can add a firmer texture to your dishes.
Ingredients for Crunchy Edamame Salad
Edamame
- Soybeans are part of the pea family
- High in protein and rich in several vitamins and minerals, especially vitamin K and folate.
- They are widely available shelled or unshelled in most UK supermarkets
Green Beans
- Another rich source of vitamins and minerals
- Incredibly versatile and inexpensive
Butter Beans
- High in fibre and protein
- Incredibly versatile, with a soft texture and makes a great extra filling ingredient in salads
Red cabbage
- A powerhouse of the cabbage family
- Rich in antioxidants and in comparison to its green counterparts has more vitamins, minerals and polyphenols
- Cheap and incredibly versatile, we often eat it raw and finely sliced in our salads
Carrots
- A particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants
Beans sprouts
- Young shoots of the mung or soybean
- A good source of folate and vitamin C
Ingredients for the Spicy Peanut Dressing
Peanut butter
- Try to avoid peanut butter with added palm oil and sugar
- I like to use brands which are just peanuts crushed into a paste such as Pip and Nut
- Top tip – Aldi and Lidl sell a palm oil-free version which is half the price!
Lime
- Adds an essential zesty kick
Soy sauce
- Use Tamari if you want the sauce to be gluten free
- Enriches the Peanut butter flavour
Sriracha
- A delicious Thai hot chilli sauce
- Check the nutrition label for carb counting as the sugars vary quite a lot between brands.
Equipment
How to make A Crunchy Rainbow Salad
With just a little chopping and mixing you can enjoy a mind-blowingly delicious crunchy salad. In under 15 minutes, this salad can be on the table to impress your tastebuds
Start by lightly blanching your green beans in boiling water. After 1 minute add the frozen edamame and allow them to defrost and remove the beans from the heat. Drain and run under a cold tap to stop them from cooking further.
Drain your butter beans in the sieve and set them to one side.
Thinly slice your red cabbage and carrots. I like to use a julienne peeler for the carrots to create deliciously crunchy, thin ribbons
Add all of your prepared vegetables including the beansprouts into a large mixing bowl
To make the Spicy Peanut Dressing
Add all of your ingredients to a mixing bowl and stir well.
Add 3-4 tbsps of water (depending on your preferred consistency) a tbsp at a time and whisk until you reach your desired consistency for the dressing
Now drizzle the dressing over your prepared vegetables and mix well to ensure that everything is beautifully coated in your nutty dressing.
See below for suggestions on optional toppings, ingredient swaps and additions
Recipe variations
This, as with most salad recipes is a very versatile recipe that can be adapted to suit your preferences and what you have in the fridge at the time!
Here are some suggestions of variations to this crunchy edamame salad
Change the Beans – Add some frozen broad beans or peas with your edamame for added variety. Or even omit the green beans if you don’t have any.
Add in other Veg – Depending on what I have in my fridge I sometimes add in baby sweetcorn or sliced red or green pepper. Both are delicious!
Switch out the Peanut Butter – If you’re not a PB fan then you can use another nut butter like almond or a seed butter like tahini.
Optional Toppings – I love to add some crushed peanuts or sliced red chilli for a little extra kick
Serving suggestions
This salad is a great side dish for BBQ’s, main meals or enjoyed as a lighter lunch.
Try serving with other Asian- flavoured dishes. Grilled salmon or chicken basted in sriracha or soy and ginger is mouthwateringly good.
If you are a peanut fan then why not serve with some satay chicken or tofu. Try this easy recipe from the Veg Space
But my favourite way to serve this salad is to make it the star of the show with Thai Fishcakes. Our particular favourites are the Thai Prawn Fishcakes from either Lidl or Sainsburys
How to store
If you are lucky enough to have any leftovers (we never do!) then pop it into an airtight container in the fridge for up to 2 days.
The vegetables can lose their crunch when dressed, so I would always recommend making this salad just before you are going to enjoy it!
Diabetes Note
A carb count free salad. Just check the label for the added sugar in the sriracha sauce as it varies widely between brands.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
If you enjoyed this article then leave a star rating and comment below. I would love to hear from you!
Don’t forget you can also FOLLOW ME on Instagram, Facebook and Pinterest. Click below to connect with me
Subscribe to my newsletter for more easy, diabetic-friendly recipes and helpful tips for meal planning and blood sugar management!
Crunchy Edamame Salad
Add some excitement to your meals with this tantalisingly crunchy edamame salad recipe
4
servings10
minutes5
minutes15
minutesKeep the screen of your device on
Ingredients
250 g 2 cup edamame
200 g 2 cup green beans
1 tin 1 tin butter beans
1/2 medium 1/2 medium red cabbage
2 large 2 large carrots
200 g 2 cup beansprouts
- Ingredients for the Spicy Peanut Dressing
4 tbsp 4 tbsp peanut butter
3 tbsp 3 tbsp soy sauce or tamari
2 tbsp 2 tbsp sriracha sauce
1 1 lime, zest & juice
Directions
- Start by lightly blanching your green beans in boiling water. After 1 minute add the frozen edamame and allow them to defrost and remove the beans from the heat.
Drain and run them under a cold tap to stop them from cooking further. - Drain your butter beans in the sieve and set them to one side.
- Thinly slice your red cabbage and carrots. I like to use a julienne peeler for the carrots to create deliciously crunchy, thin ribbons
- Add all of your prepared vegetables including the beansprouts into a large mixing bowl
- To make the Spicy Peanut Dressing
- Add all of your ingredients to a mixing bowl and stir well.
- Add 3-4 tbsps of water (depending on your preferred consistency) a tbsp at a time and whisk until you reach your desired consistency for the dressing
- Bring it all together
- Now drizzle the dressing over your prepared vegetables and mix well to ensure that everything is beautifully coated in your nutty dressing.
Tips and Notes
- This recipe is a generous serving for 4 people if it is the main side of your meal. Otherwise this will happily serve 8 along other sides.
- The vegetables can lose their crunch when dressed, so I would always recommend making this salad just before you are going to enjoy it!
- Click here for my suggestions for Recipe variations
- Optional toppings – crushed peanuts or sliced red chilli for an extra kick
- Diabetes Note – A carb count free salad. Just check the label for the added sugar in the sriracha sauce as it varies widely between brands.
Leave a Reply