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–+ servings
bean salad with edamame 4 in a dish

Healthy Edamame Bean Salad

Jenni Cole
An easy and healthy bean salad recipe that's a modern take on the classic three bean salad. Made with edamame beans, fresh cilantro, and a simple lime dressing, this recipe is nutrition dense, gluten-free, vegan, dairy free, and high protein.
4.80 from 15 votes
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Prep Time 15 minutes
Cook Time 4 minutes
Total Time 4 minutes
Course Salads
Cuisine American
Servings 4 servings
Calories 142 kcal

Ingredients
  

  • 2 cups frozen shelled edamame beans 340 g, defrosted
  • ½ teaspoon fine sea salt divided
  • 1 15 oz can can of kidney beans rinsed and drained
  • 1 15 oz can garbanzo beans (chickpeas) rinsed and drained
  • ½ cup thinly sliced red onion
  • ½ cup chopped fresh cilantro
  • ¼ cup extra virgin olive oil Ok to use ⅛ cup
  • ¼ cup fresh lime juice about 2-3 limes
  • 1 teaspoon shredded lime peel

Instructions
 

  • In a medium bowl combine the defrosted edamame beans, kidney beans, garbanzo beans, red onion, and cilantro.
  • In a small bowl, mix the olive oil, fresh lime juice, lime peel, and the salt.
  • Pour the dressing over the bean salad and toss it to coat. Stir well before serving. Serve it with cottage cheese for a high protein lunch!

Notes

  • Most frozen edamame beans come pre-cooked, instead of boiling the edamame beans, you can also defrost them in the fridge. Try to buy the already shelled edamame beans so you don't have to shell each bean.
  • Leftovers will keep in the fridge for up to 4 days.
  • You can cut the oil in half to lower the fat and still retain the recipe flavor.
  • Letting the salad sit for a bit helps to blend the flavors. Add more salt, cilantro, or lime if preferred.
  • Great additions include mixing in quinoa, corn, black beans, and green beans, or using other types of fresh herbs such as fresh parsley, dill, or basil. Apple cider vinegar or rice wine vinegar can be used instead of lime juice.
  • This is about 8 side dish servings, a great lunch portion is 150 g with 160 g of low fat cottage cheese for a high protein lunch with 28 g protein, 26 carbs, 7 g fiber, and 7 g of fat. 

Nutrition

Serving: 1gCalories: 142kcalCarbohydrates: 14gProtein: 5gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 6gSodium: 268mgFiber: 4gSugar: 2g
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