Edamame Salad With Thai Flavors

This super easy Thai edamame salad is packed with protein and good fats. It’s a great snack, light lunch or a good break-your-fast recipe. Ready in just 15 minutes.

Who would think that these tiny little seeds can be so satisfying!

Packed with protein, fiber and folates, this edamame seeds are nourishing from the inside out!

This time, I am flavoring them with Thai flavors and it is beyond delicious!

Originally published on June 1st, 2015 at 11:30am. Click here to see why this recipe was updated.

Ingredients

Here is a quick look at the ingredients. It is to understand why these specific ingredients were chosen. To get the full recipe, go to the bottom of this post.

• Shelled Frozen Edamame – The edamame are shelled and frozen right at harvest time. This makes sure that they are at their peak nutrition.
• Coconut – Coconut is packed with good fats which makes them a great snack. Additionally, these good fats help absorb the protein in the edamame. So, why does my coconut look like cubes? I talk about it below.
• Thai red curry – This is such a great flavoring paste that you will get addicted to it! Best part is that it’s made with only the very best ingredients. Thai Kitchen’s curry paste costs less than $5 from any grocery or online store. On (Affiliate Link) Amazon, it is $3.72.
• Mini sweet bell pepper – Contrary to the pepper in its name, it’s actually a sweet pepper. Red bell peppers are packed with Vitamin C which helps the absorption of Iron. Be sure to cook it less than 30 seconds or it will loose it’s Vitamin C potency.
• Ginger – If veggies and protein make you bloat, this ginger is there to minimize or even eliminate that bloat. It’s also a good source of antioxidants. Source: HopkinsMedicine.org.

🌿 Substitution tip: If you can find Thai basil in your area, use that instead of regular basil. It’s the traditional basil used in all Thai cooking.

How to make edamame salad

• Do not thaw the edamame salad. Place the frozen edamame in a colander and rinse it under warm water until all the ice crystals have melted. Drain them thoroughly.
• Heat a strong bottom pan and then add the avocado oil and the dried red chili (if using). Mix in the ginger and Thai curry paste.
• Add the edamame to the pan and mix it well. Let it cook on medium heat for about 7 minutes or until the edamame skin starts to crinkle.
• Add the salt and lime juice to the pan. Adjust salt to your taste.
• Chop the mini pepper, removing the seeds. Set heat to low and add it to the edamame.
• Mix well and transfer to serving plate within 30 seconds of adding the peppers. Garnish with coconut and basil before serving.

🍅 Handy Tip: ALWAYS pair edamame with avocado or extra virgin olive oil to get the maximum Vitamin K1 absorption.

Nutrition in edamame

• They are the best source of protein, especially for vegans and vegetarians. Edamame is a complete source of protein because they have ALL 8 amino acids, including isoleucine, leucine and lysine.
• It’s a very good source of Vitamin K1 which helps in blood clotting. Always pair it with avocado or extra virgin olive oil to get the maximum Vitamin K1 absorption. Source: DrStevenLin.com.
• There is a good amount of magnesium in edamame seeds. Magnesium is pivotal in getting a good night sleep and preventing leg cramps. Source: NutritionalValue.org and UniversityHealthNews.com.
• Edamames are a great source of folate. Just one cup has 482 µg. If you are pregnant or have memory issues, folate is essential. Source: USDA.Gov and PubMed.

👩‍🍳 Substitution tip: You can use red or green Thai curry paste in this edamame salad.

Ethically sourced coconut

Coconut has gotten a bad reputation recently. So, what is the truth?

Coconut’s saturated fat is not as high as butter or some meats. It has zero trans fats which are really bad for the body. If you keep your consumption to 1 Tbsp a day, you will get about 2.5g of saturated fat.

As for harvesting practices, in recent years, coconut companies have been accused of inhumane treatment of people, using monkeys to harvest them, tearing down of many coconut treas from protected lands, etc. Source: OneGreenPlanet.com, NationalGeographic.com.

I did my research for ethically sourced coconut and found this amazing company – Genuine Coconut’s Coconut Chunks. I am NOT affiliated with them in any way, shape or form. They don’t even know of my existence and I get no kickbacks for promoting them. I am just a fangirl!

So, please do your research about coconut before you spend your hard earned dollars. There are only a handful of ethical companies to choose from. Pick your favorite and let me know below.

In this edamame salad recipe, you can use the chunks or shred them in your blender before adding it to the recipe.

👩‍🍳 Substitution tip: If you don’t like coconut chunks, you can use ORGANIC unsweetened shredded coconut.

Answering Common Questions

Make ahead and storage

These salad is perfect for making ahead!

Cook the edamame salad as described, but don’t add the coconut and basil garnish. Refrigerate it in (Affiliate Link) glass containers.

When you are ready to eat it, warm them at room temperature for 15 minutes, if possible.

Otherwise, place them in a sheet pan and place in mini oven for 5 minutes at 250°F (121°C). Garnish with coconut and basil before serving.

Do not freeze these recipe after it’s cooked.

🚫 Handy Tip: DO NOT microwave edamame ever! It will loose it’s nutritional value and heat unevenly.

What to serve this edamame salad with

This edamame salad is great by itself. Or, you can throw it in a Kale or arugula salad.

I have even put it in my cauliflower rice and it was sooo good. Yesterday, I put it in my tabouli salad and I devoured the whole bowl in one sitting.

Want to know more about proteins? I do a deep dive into complete proteins.

So, how will you serve these edamames?

Try these edamame recipes

• Try these unshelled edamame with a spicy kick?
• How about making a vegan sushi bowl and making these edamame the center of attention?
• Put them into a quinoa wrap and eat it as a light lunch.
• Edamame couscous salad is also a delicious meal.

Sharing is caring

Don’t be shy, chime in below in the comments. Let me hear your opinion on this edamame salad recipe. If you enjoyed this, please give it 5 stars and share it on Facebook, Pinterest, Twitter and Instagram.

Thai Edamame Salad

Rini

This super easy Thai edamame salad is packed with protein and good fats. It's a great snack, light lunch or a good break-your-fast recipe. Ready in just 15 minutes.

5 from 5 votes

Print Recipe Pin Recipe Save Saved!

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Course Lunch, Side Dish, Snack

Cuisine Thai

Servings 2 people

Calories 120 kcal

Equipment

• 1 Stainless Steel Pan

Ingredients

  

1x2x3x

• 12 oz frozen edamame do not thaw
• 1 Tbsp avocado oil or extra virgin olive oil
• 1 dried red chili optional
• 1 Tbsp red Thai curry paste
• 1 Tbsp ginger minced
• 1 tsp pink salt adjust to taste
• 1 tsp lime juice freshly squeezed
• 1 red mini sweet pepper
• 5 pieces coconut chunks or shred them
• 2 leaves basil or Thai basil

Instructions

 

• Place the frozen edamame in a colander and rinse it under warm water until all the ice crystals have melted.
  12 oz frozen edamame
• Drain them thoroughly.
• Heat a strong bottom pan for 30 seconds and then add the avocado oil and the dried red chili (if using).
  1 Tbsp avocado oil, 1 dried red chili
• Mix in the Thai curry paste and ginger.
  1 Tbsp red Thai curry paste, 1 Tbsp ginger
• Add the drained edamame to the pan and mix it well.
• Let it cook on medium heat for about 7 minutes or until the edamame skin starts to crinkle.
• Add the salt and lime juice to the pan. Adjust salt to your taste.
  1 tsp pink salt, 1 tsp lime juice
• Chop the mini pepper and also remove all the seeds.
  1 red mini sweet pepper
• Set the heat to low and mix in the chopped bell pepper.
• After 30 seconds, turn off the heat.
• Transfer to serving plate. Garnish with coconut and basil before serving.
  5 pieces coconut chunks, 2 leaves basil

Notes

NUTRITIONAL INFORMATION IS APPROXIMATE!

– If you can find Thai basil in your area, use that instead of regular basil. It’s the traditional basil used in all Thai cooking.
– ALWAYS pair edamame with avocado or extra virgin olive oil to get the maximum Vitamin K1 absorption.
– You can use red or green Thai curry paste in this edamame salad.
– If you don’t like coconut chunks, you can use ORGANIC unsweetened shredded coconut.
– DO NOT microwave edamame ever! It will loose it’s nutritional value and heat unevenly.

Nutrition

Calories: 120kcal

Keyword edamame salad recipes, healthy snacks, vegan protein recipes

Tried this recipe?Let us know how it was!

Version 1

Yes, the horrible image was the Number 1 reason why I updated this post. I photographed this image in 2015 when I had NO IDEA how light works. I would like to think I have come a long way since then, lol.

But, there is also another reason for remaking this recipe. I had paired very healthy edamame with absolutely horrible ingredients. Soy sauce and maple syrup make it hard to absorb the protein.

So, it may look like a healthy salad, but it really was hard on the gut. In my new recipe, I took out the two unhealthy ingredients and also used an ethically sourced coconut. Shelled edamame are easier to eat.

Click here for version 1 of this recipe.