Sesame Edamame Salad [Healthy & Easy]

This sesame edamame salad recipe is full of flavor, high in protein, and packed with anti-inflammatory properties. It’s perfect for summer parties and comes together in no time!

This sesame edamame salad is an exclusive recipe from my cookbook Recipes For Longevity that has become a new favorite for family gatherings and weekly lunches! 

It’s full of big bold flavors from the sesame-ginger dressing and fresh cilantro, with an added crunch from the chopped peanuts and veggies. 

The edamame packs in 11 grams of protein and 5 grams of fiber per 1/2-cup serving to stabilize blood sugars, and also contains numerous phytochemicals with anti-inflammatory properties.

This salad comes together in no time making it great for meal prep or family parties.

Let’s make it!

What You’ll Need

This salad is so simple and easy to make. With only a few ingredients and basic kitchen tools required, it will come together in minutes. 

Equipment

• Cutting board 
• Paring knife 
• Large bowl
• Small mason jar

Ingredients and Health Benefits

Shelled Edamame

Edamame are young soybeans that look similar to lima beans with a mild and slightly sweet flavor. One of the major health benefits of edamame is its high protein content, with 11 grams of plant-based protein per 1/2 cup!  Not only is edamame higher in protein than other beans, but it’s also the only type of legume that contains all 9 essential amino acids (making it a complete protein).

Edamame also provides 5 grams of fiber per 1/2 cup serving to support gut health and digestion, and has fewer carbohydrates than most other legumes. For example, black beans, kidney beans, and cannellini beans all have around 22 grams of carbohydrate per 1/2 cup serving, while edamame have only 8 grams of carbohydrate (3 grams net carb) in the same amount! This means that edamame has a low glycemic index for balanced blood sugars. 

Edamame is full of anti-inflammatory antioxidants and phytochemicals like isoflavones, which are associated with reducing the risk of osteoporosis, cancer, and other diseases. For example, research published in the journal Nutrients shows that the soy isoflavones in edamame promote bone formation and prevent bone loss in post-menopausal women.

Isoflavones are also associated with reducing the risk of breast cancer in women. This was reported in research from Johns Hopkins that revealed “soy isoflavones were associated with a 26% reduced risk of breast cancer recurrence” and the greatest reduction was observed at 60 mg of isoflavones per day (equivalent to about 2-3 servings of edamame or other soy products daily).

Coleslaw mix

We’ll use one package of coleslaw mix for this salad, which is a simple way to pack in a variety of nutrients like fiber, vitamin K, vitamin C, vitamin B6, and folate. 

Cabbage is a type of cruciferous vegetable that’s rich in sulforaphane, a type of phytochemical with powerful cancer-fighting properties. For example, a 2023 review looking at the anticancer properties of sulforaphane concluded that “sulforaphane provides cancer protection” by several mechanisms, including inhibiting the activity of certain enzymes that drive the development and progression of cancer, and by increasing the production the glutathione. 

Glutathione is the body’s “master antioxidant” that plays a crucial role in the removal of toxins and carcinogens from the body. This means that eating more cruciferous vegetables rich in sulforaphane (like cabbage) will help to boost glutathione levels and increase the clearance of carcinogens from the body.

Bell Pepper

Bell peppers are loaded with different minerals and vitamins with one medium-sized red bell pepper providing 169% of the RDI for vitamin C, 93% of vitamin A, and 22% of vitamin B6! Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, folate, and potassium.

I used a red bell pepper for this salad, but you can use any bell pepper of choice. 

Cilantro

Cilantro is a natural chelator that binds to heavy metals including aluminum, mercury, lead, arsenic, and cadmium, helping to eliminate them from the body and reducing the toxic effects they have on our health. If not eliminated, heavy metals accumulate in the brain leading to oxidative stress, neuroinflammation, and various neurological diseases including Alzheimer’s, multiple sclerosis, autism, and Parkinson’s disease.  

Cilantro also contains over 33 phytochemicals that contribute to the its anti-inflammatory, antioxidant, and antibacterial properties. The anti-microbial properties of cilantro can ultimately help to stave off “bad” bacteria that contribute to gut dysbiosis, and promote a balance of beneficial bacteria to support optimal gut health. 

Peanuts 

This salad is topped off with chopped peanuts for plenty of crunch! Feel free to substitute with 2 Tbsp. of sesame seeds for a nut-free version. 

Sesame Oil

Sesame oil gives a distinctive and irresistible flavor to the dressing on this salad, but it can also be replaced with equal amounts of olive oil or avocado oil if you don’t have it on hand.

Rice Vinegar

Rice vinegar is derived from either white or brown rice making it a type of cereal vinegar. Although there is limited research on the effects of rice vinegar on our health we do know it contains many different types of powerful antioxidants that protect against cellular damage.

In addition, rice vinegar can reduce blood sugar levels due to its high acetic acid content. Research shows that consuming vinegar with a carbohydrate-containing meal lowers the rise in blood sugars by up to 36%. This is because acetic acid increases insulin sensitivity and glucose uptake from cells, so glucose moves out of the blood and into the cells more efficiently.

Tahini (Sesame Seed Butter)

Tahini is a paste made from sesame seeds with a mild nutty flavor. It’s rich in anti-inflammatory monounsaturated fat, B vitamins, and minerals like magnesium, phosphorus, and selenium. 

Tahini is a good source of sesamin and sesamol, types of antioxidants that are known to reduce cholesterol and lipid levels. For example, a randomized controlled trial found that those who added 2 Tbsp. of tahini to their breakfast every day for 6 weeks had improvements in triglycerides (decreased by an average of 10% or 15.3 mg/dL), and improvements in the “good” HDL cholesterol (increased by an average of 1.8 mg/dL). 

If you don’t have tahini on hand, you can also use peanut butter, cashew butter, sunflower seed butter, or almond butter instead. 

Coconut Aminos (Or Soy Sauce)

Coconut aminos is derived from the sap of the coconut palm. It has a similar taste and consistency to soy sauce, but with 70% less sodium. Coconut aminos are naturally soy-free and gluten-free, making them a great alternative to soy sauce for those who avoid gluten. 

Regular soy sauce can be used instead if desired. 

Spices 

• Ginger: fresh or ground ginger can be used for this recipe, which adds a distinctive bold flavor to the sesame dressing.
• Garlic: minced garlic or garlic powder. 
• Ground turmeric: used for it’s powerful anti-inflammatory properties.
• Black pepper: to increase the bioavailability of the tuermic.

Optional Ingredients

This salad would also be great with any of the following additions: green onion, red onion, pinch of red pepper flakes, lime juice, sugar snap peas, English cucumbers, or avocado.

Storage

Refrigerate in an airtight container for 3-4 days. 

Serving Suggestions 

Serve this salad as a side dish, or add some chicken, shrimp, or salmon to make it a complete meal. 

How to Make It

I’d love to hear from you! Leave a comment below to let me know how you liked the recipe.

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