Edamame Crunch Salad with Peanut Dressing
Need a quick, satisfying meal that doesn't require reheating? This edamame salad is one of my favorite easy lunches. It's fresh and filling thanks to protein-rich edamame, quinoa, spinach, crunchy cabbage and carrots, and a flavorful peanut dressing. You can make this recipe in 30 minutes and holds up well in the fridge, making it a perfect option for meal prep or busy weekday meals.
The best part of this Edamame Salad recipe is the crunchy texture from roasted peanuts, red cabbage, and shredded carrots. I love getting a good crunch with every bite. It's just so satisfying!
This Edamame Crunch Salad is one of my favorite 30-minute dinners. The recipe makes a big batch, so you can use the leftovers for lunches to pack for work during the week, too. If you're looking for more salad ideas, check out my roundup of the Best Filling and Easy Vegetarian Salads.
This is the kind of high-protein vegetarian recipe I often recommend to clients who are exploring intuitive eating and looking for more satisfying ways to nourish themselves without diet rules or overwhelm. It's flexible, flavorful, and easy to adapt based on what you have on hand. Serve it on its own, pair it with rice or noodles, or enjoy it as a refreshing side with your favorite main dish.
And you're looking for more easy vegetarian recipes, check out my free guide with more than 100 Nourishing Meal and Snack Ideas!
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Ingredients
This salad is all about vibrant colors, textures, and satisfying plant-based protein. It starts with protein-rich quinoa and edamame, which pair well with crisp red cabbage, shredded carrots, and spinach for a refreshing crunch. Roasted peanuts add richness and extra protein, while a sliced jalapeño gives it a subtle kick (if you like heat).
The creamy peanut dressing is made with pantry staples like peanut butter, soy sauce, rice vinegar, maple syrup, garlic, and ginger. A touch of cayenne boosts the heat even further if you like it spicy.
This is one of my favorite creamy dressings to make for salads, but it also works great for peanut noodles and chickpea bowls, so feel free to double or triple the recipe for leftovers.
Substitutions
- Quinoa: Try rice, farro, or couscous for a different grain base.
- Edamame: Chickpeas or cubed tofu are good alternatives.
- Peanut butter: Use almond butter, cashew butter, or sunflower seed butter.
- Soy sauce: Substitute tamari or coconut aminos.
- Vegetables: Swap spinach with kale or lettuce; use napa cabbage or green cabbage instead of red.
- Peanuts: Replace with cashews, sunflower seeds, or omit.
- Jalapeño: Leave out or substitute with crushed red pepper.
Making Ahead and Storage
I love making this Easy Edamame Salad ahead of time so I have quick and easy lunches ready to eat throughout the week. Store the prepared salad in an airtight container in the fridge for up to five days.
For maximum crunchiness, add the roasted peanuts right before serving. They'll lose some of their crunch when they're mixed in with the vegetables and dressing ahead of time.
Nutrition Highlights
- A serving of this Edamame Salad packs in more than 20 grams of plant-based protein and 9 grams of fiber.
- This recipe is also a rich source of vitamin A, vitamin C, and iron.
- Red cabbage is a member of the fiber-rich cruciferous vegetable family
- Quinoa may look and taste like a whole grain, but it's really a pseudograin. In actuality, quinoa is a seed!
If you're looking for more edamame recipes, try my Peanut Noodle Bowls or Watermelon Poke Bowls. You might also like my roundup of High-Protein Vegetarian Recipes.
Frequently Asked Questions
Absolutely, edamame is one of the best ways to add plant-based protein and texture to a salad. It holds its shape, has a satisfying bite, and blends well with both crisp raw veggies and bold dressings. Whether tossed into a grain bowl, layered over greens, or used as the main protein source like in this recipe, edamame is a versatile and nourishing addition to any salad.
Edamame has a mild, slightly nutty flavor that pairs well with a wide range of ingredients. It's delicious with crunchy vegetables like cabbage and carrots, as well as grains like brown rice, quinoa, or noodles. It also goes well with flavors like garlic, ginger, sesame, soy sauce, citrus, and fresh herbs. In this edamame salad, I love combining it with colorful veggies and a sesame soy dressing for a light but satisfying plant-forward meal.
Yes, edamame is a nutrient-rich, satisfying plant protein that can be a great addition to meals and snacks. It contains fiber, protein, and healthy fats, along with nutrients like folate, iron, and vitamin K. If you enjoy it and it feels good in your body, there's no reason to avoid it. As with all foods, edamame can be part of a balanced, supportive way of eating.
Overwhelmed by "What's for Dinner?"
Start with my 100+ Vegetarian Meal and Snack Ideas guide for simple, plant-forward inspiration.
📖 Recipe
Edamame Crunch Salad with Peanut Dressing
Equipment
- Knife and cutting board
- Fine mesh strainer
- Pot with lid
- 12-inch skillet
- Mixing bowls
- Small whisk or fork
Ingredients
Salad:
- ½ cup dry quinoa, rinsed
- 1 tablespoon grapeseed oil or cooking oil of choice
- 1 pound frozen shelled edamame (2 ½ cups)
- 2 cups shredded red cabbage (¼ large)
- 2 cups chopped baby spinach
- 1 cup shredded carrots
- 1 cup roasted peanuts (shelled)
- 1 sliced jalapeño (optional)
Dressing:
- ⅓ cup peanut butter
- 3 tablespoons rice vinegar
- 1 tablespoon soy sauce (see note)
- 1 tablespoon maple syrup
- 3 cloves garlic, minced (1 tablespoon)
- 1 teaspoon grated ginger
- ½ teaspoon cayenne pepper (optional)
- 1-2 tablespoons water or as needed to thin
Optional Garnish:
- Roasted peanuts
- Fresh basil
- Fresh cilantro
- Green onions, chopped
- Lime wedges
Instructions
Prepare salad:
- Pour dry quinoa and 1 cup of water into a pot with a lid, cover, and bring to a boil. Reduce the heat to low and simmer for 15 minutes, or until the liquid is absorbed and the quinoa is tender. Turn off the heat and leave the quinoa coved in the pot until you are ready to assemble the salad.
- In the meantime, add grapeseed oil to a 12-inch skillet over medium-high heat. Once the oil is shiny, pour in the frozen edamame. Cook, stirring occasionally, for 7 minutes, or until the edamame is warmed through. Turn off the heat.
Prepare dressing:
- Whisk together peanut butter, rice vinegar, soy sauce, maple syrup, garlic, ginger, and cayenne pepper (if using). Gradually stir in water as needed to reach desired consistency. (The dressing should be easy to pour but still thick and creamy.)
Serve:
- Toss cooked quinoa, cooked edamame, cabbage, spinach, carrots, peanuts, and jalapeño (if using) in a large mixing bowl until mixed.
- Pour the dressing over the salad and toss again until the mixture is evenly coated.
- Transfer to a serving dish and garnish with roasted peanuts, basil, cilantro, green onions, and lime wedges if desired.
Oh my gosh, wow! Not complicated to make, the dressing is fab-fab-fabulous, the salad was visually lovely, and it tasted great!
This is now in my rotation!
I found that it lasts about 3-days in the fridge (w/out the dressing) before anything starts to wilt. Another bonus!
So glad you liked this recipe, Carolyn! Thank you so much for leaving a rating and review.
Thank you. We loved this recipe. Couldn’t get edamame so used butter beans instead. Will definitely make again. Filling, nutritious and yum!
Thanks, Kym! So glad you enjoyed the recipe!
I have made this so many times. One of my all time favorite recipes.
So glad to hear this, Cheryl! Thanks for leaving a comment and rating. 🙂
This is an absolute favorite, thank you for the fantastic recipe!
So glad to hear! Thanks for commenting!
Thanks for sharing! How far ahead of time can I make it?
Hi Vanessa, you can keep this in the fridge for about five days, Enjoy!
This looks so good! Do you use this dressing in any other recipes?
Yes! I also love peanut sauce/dressing for noodles (https://gratefulgrazer.com/home/easy-peanut-noodles/) and chickpea bowls (https://gratefulgrazer.com/home/vegan-spicy-peanut-chickpea-bowls/)!
My husband and I started day 1 of bringing our workouts back to our routine, which includes limiting our meat consumption. I was looking for a fab lunch option using edamame we had on hand, and this came up!The dressing is fabulous. As I didn't have everything on hand, I used a pre-mix of kale and broccoli slaw, along with mixed greens. We had almond slivers and honestly you can make some slight variations and it is still a 10 out of 10! This will be a regular rotation for sure.
Your swaps sound so delicious, Erica, and I love that you made use of ingredients already in your kitchen. Thanks so much for sharing! 🙂
How many people does this recipe feed?
Thank you
Hi Joy, this will feed about 4 people as an entree and 6-8 as a side dish. Thanks!
I have made this salad many times it is fabulous and so healthy. Totally recommend it
So glad you like it. Thanks, Diane!
Made this salad for my families Christmas celebration. It was a hit! Love the spicy texture. and that is is vegan, my daughter who is vegan truly loved it.Thank you for sharing.This dish will be made many many more times 🙂
So glad you and your family enjoyed it. Thanks for trying my recipe! 🙂
Thanks for sharing! Does the dressing keep long on its own?
It should keep for about a week or so in the fridge. Sometimes it gets a little bit thicker with time, so you may need to whisk in a little more water before you use leftovers!
This looks so good! Do you use this dressing for any other recipes?
I love peanut dressing! I use it a lot for grain bowls and asian-style noodle dishes, too!
Wow so many delicious flavors in one salad. I absolutely love this recipe. Need to give this a try soon. I bet my hubs will love this too.
My husband and his friend were big fans of it! 🙂
Mmm I love a good crunch in my salad! This is calling my name for lunch today!
The crunch is the best part! Let me know if you try this. 🙂
Confession: I don't think I have ever cooked with edamame! This recipe looks like a great place to start! I love filling up on salads in the summer!
You HAVE to try it! 🙂 Edamame is one of my fave plant-based protein foods since you can buy it frozen and it's ready to eat in just a few minutes.
This salad looks like a flavor bomb!! I love that there's so much crunch in every bite 🙂
Truly a bomb of a salad. Thanks, Sarah! 🙂