EDAMAME SALAD WITH BROWN RICE AND SESAME DRESSING - Guide Recipe
A FRESH AND HEALTHY EDAMAME SALAD WITH BROWN RICE AND MICROGREENS.
My public service announcement for this week guys- make a big bowl of this edamame salad and eat it for three days!
That’s what I did and I don’t regret it one single bit. If you’re a sesame oil fan like me then this is the salad for you. It’s packed with so many good things. Edamame beans , brown rice , microgreens and pinto beans make up the bulk of this recipe along with some mandarins for a touch of sweetness.
WHAT ARE EDAMAME BEANS?
Edamame beans are just soybeans that are picked and harvested early. This means the bean will be sweeter than it would be if it was left to grow longer. The word edamame is Japanese and means “bean on a stem”. Edamame beans are packed with protein and fiber and make a great snack which is probably why my kids will inhale them if we ever eat at a sushi restaurant.
Traditionally they’re cooked by boiling in water or steaming and then tossed in salt , though I’ve had them tossed in a garlic and chili paste too.
You can find edamame beans in almost any grocery store but make sure to look in the frozen section as that’s where they usually are either shelled or still in the shell. They come pre-cooked and can be thawed in a few minutes. We prefer the beans still in the shell because it’s kinda fun to nibble them out and still get that salty taste.
You’ll also see pinto beans and brown rice in this salad as well as Microgreens.
Microgreens are just smaller versions of the plants they would be if fully grown. But because they’re so small and picked at a much earlier age , the flavor and nutrients are denser. Just like the soybeans! I used micro arugula but you could use any kind.
We could definitely call this a power salad! You can just dive right in and eat it as is , or top it with some grilled shrimp or chicken for a full on protein loaded meal.
WHAT DRESSING DID I USE FOR MY EDAMAME SALAD?
Like I mentioned before , one of my favorite ingredients is sesame oil. A tiny amount goes a long way and makes me feel that I’m about to eat something that’s fairly authentic in the world of Asian cuisine. I’d say the same for fish sauce as an ingredient.
I was inspired by a Jamie Oliver recipe to make this dressing which includes lime juice , soy sauce , brown sugar , and ginger. It’s light but has tons of flavor and doesn’t make the rice clumpy.
Add the dressing gradually until you reach a flavor that you like , you might use all of it or not. Keep the leftover dressing in the fridge for a few extra days.
Let me know how much you love this salad , you can tag me @foodnessgracious on Instagram or just leave me a comment.
INGREDIENTS
FOR THE DRESSING
- 4 tbsp lime juice
- 3 tbsp olive oil
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp brown sugar
- 1 tsp fresh ginger grated
- 1 whole garlic clove minced
- 1 pinch black pepper
FOR THE SALAD
- 3 cups brown rice cooked and cooled
- 2 cups edamame beans
- 1 can (14oz) pinto beans drained and rinsed
- 1 whole red pepper diced
- 3/4 cup green onion sliced thin
- 1 can (12oz) mandarin orangesdrained
- 1 1/2 cups cucumber diced
- 3/4 cup cilantro chopped
- 2 cups microgreens
- 1/4 tsp black pepper
- 1 pinch sea salt
- crispy wonton strips optional
INSTRUCTIONS
- Combine all of the dressing ingredients in a bowl and whisk until well mixed. Set aside.
- In another large bowl , add the brown rice , edamame beans , pinto beans , diced pepper , green onion , oranges , diced cucumber , chopped cilantro , microgreens , salt , and pepper.
- Add about half of the dressing to the salad and toss gently.
- Taste and add more dressing if desired.
- Serve on a large platter or bowl and garnish with crispy wonton strips and extra microgreens.
Nutrition Facts
Edamame Salad with Brown Rice
Amount Per Serving (8 oz)
Calories 401Calories from Fat 99
% Daily Value*
Total Fat 11g17%
Saturated Fat 1g5%
Sodium 140mg6%
Potassium 499mg14%
Total Carbohydrates 66g22%
Dietary Fiber 5g20%
Sugars 6g
Protein 10g20%
Vitamin A8.7%
Vitamin C20.3%
Calcium7.2%
Iron14.4%
* Percent Daily Values are based on a 2000 calorie diet.
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