Edamame And Bean Salad

Name: Edamame And Bean Salad
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup edamame; 1 can Great Northern Beans; 2 cups chopped cucumber; 1 avocado; 1 lemon, juiced; 1/4 cup chopped fresh parsley; 1 tsp garlic salt

Recipes

Jan 14

Written By Lauren Twigge

This zesty edamame and bean salad is a delicious high protein, plant based recipe that uses wholesome ingredients enhanced with the fresh flavors of lemon and parsley.

As a registered dietitian, there are a few foods that I recommend eating every day and beans is one of those foods. With their plant based protein and fiber rich carbohydrate content, beans are an affordable and convenient nutritious food and, lucky for us, they’re also delicious!

Don’t let me convince you on the importance of these nutrients, food trend predictions for 2024 agree! 2024 is the year of fiber and color and this edamame and bean salad will help you include both in your diet. This fresh salad is a perfect meal, side dish, or snack and makes it easy and delicious to eat more plants!

Is this edamame and bean salad healthy:

This easy bean salad is loaded with plant based protein, fiber, healthy fats, and hydrating vegetables like:

Shelled edamame: Shelled edamame include just the inner beans. One cup of prepared edamame has 188 calories, 18 grams of protein, and 8 grams of fiber.
Great Northern Beans: Great northern beans are a white bean with a soft exterior making them the perfect addition to salads. One cup of great northern beans has around 200 calories, 15 grams of protein, and 12 grams of fiber.
Cucumber: With its naturally high water content, cucumber is an excellent hydrating vegetable.
Avocado: Avocados are rich in fiber and heart healthy fats like omega-threes.

Why you’ll love this recipe

The fresh flavors of this edamame and bean salad recipe will make it an instant hit in your home but you’ll also love this recipe because it’s:

Vegetarian and vegan friendly: This recipe is a perfect high protein vegetarian snack and is also vegan friendly!
Nutritious: This recipe contains plant based protein, fiber, healthy fats, and important vitamins and minerals that nourish your body.
Plant-Based: If you are looking to eat more plants this year, this recipe is for you!
Modifiable: The beauty of this edamame and bean salad is that you can modify it to your taste buds and add meat, sliced cheese, or other vegetables.

Ingredients:

·Edamame: I buy the frozen shelled edamame and defrost them in warm water.
Great northern beans: You can also use cannellini beans for this recipe which will add a slightly crunchy texture.
Cucumber: I used a regular cucumber but mini cucumbers will work as well.
Avocado: If you want to meal prep this salad, I would leave the avocado out and add it when you are ready to eat.
Lemon: Must be fresh lemon.
Parsley: Must be fresh parsley.
Garlic salt: Just a pinch to add some saltiness to the fresh flavors.

Recipe FAQ:

How long will this edamame and bean salad stay good for?
1. Because the salt will leech some of the water out of the cucumbers, I would recommend using this within 48 hours of making it. If you want to meal prep this recipe for the week, I would leave off the salt to help the cucumbers hold their structure better.
Can I use a different type of bean?
1. You can use either great northern beans or cannellini beans for this recipe. Cannelli beans have a slightly tougher exterior and will add a bit of crunch.
What if I can only find whole edamame?
1. Shelled edamame (or shelled soybeans) can be found in the refrigerated section or frozen section of most grocery stores. If you cannot track any pre-shelled options down, buy the whole edamame and simply remove the inner beans.