Do you know about this salad? Are you looking for a delicious and healthy twist on traditional sushi? Try my Edamame Sushi Salad recipe! Edamame sushi salad is a refreshing and healthy dish.
I call it sushi salad because the flavor is reminiscent of our favorite sushi rolls! Let’s start with the recipe.
Edamame Sushi Salad Fixings
Edamame beans: This salad calls for frozen shelled edamame beans. The shelled beans are already blanched, meaning you just need to defrost them before adding them to the salad!
Quinoa: Quinoa gives the salad substance and provides a mild nutty flavor. You can swap it out for rice if you prefer.
Cucumber and avocado: Like in California rolls, diced cucumber, and avocado lend a crunchy-creamy contrast.
Pickled ginger: Store-bought pickled ginger is the secret ingredient, giving the salad a distinctive sushi-like flavor. You can find it at sushi counters or in the Asian section of most grocery stores.
Scallions: Sliced scallions give the salad an oniony bite. I have also written an article on Edamame Noodles | A Healthier Way To Eat Pasta.
In a small saucepan, combine the quinoa and water. Season with salt, and bring to a boil. Reduce the heat to a simmer; cover and cook until the water has absorbed (you should see little divots in the quinoa), about 13 to 15 minutes. Remove the pot from the heat and let sit, covered, for 5 minutes to steam. Take off the lid, and fluff the quinoa with a fork. Transfer it to a large bowl and let it cool.
In the meantime, make the dressing. In a small bowl combine the orange juice, rice vinegar, garlic, and gochugaru. Let sit for 5 minutes to allow the flavors to meld. Whisk in the oil.
To the bowl with the quinoa, add the edamame, cucumber, pickled ginger, and scallions, and season with salt and pepper. Add the dressing and toss to coat (at this point the salad can be refrigerated for up to 2 hours). Right before serving, fold in the avocado, and season with a touch more salt, pepper, or gochugaru, if needed.
How to Serve Edamame Sushi Salad?
You can serve this sushi salad with cooked or raw fish, sauteed shrimp, or chicken. Our favorite way to eat it is with Seared Tuna and this Spicy Sriracha Sauce.
The combination of the cool, crunchy salad with the tender tuna and the creamy, spicy sauce is out of this world. It’s a one-bowl meal that’s perfect for special occasions, but that’s easy enough for weeknights. Well, sounds good? You can also read more about Is Edamame A Vegetable | Unraveling the Debate.
Edamame Sushi Salad Recipe Tips
You can cook the quinoa days—or even months—ahead. The cooked quinoa can be refrigerated for up to 5 days or frozen for up to 3 months (defrost it at room temperature).
You can make the edamame salad without the avocado up to 2 hours in advance. Cover and refrigerate. Before serving, fold in the avocado.
You can find pickled ginger at grocery store sushi counters or in the Asian section of most markets.
This recipe is adapted from a version in my book, Fresh Flavors for the Slow Cooker.
Do You Know The Health Benefits of Edamame Sushi Salad?
It Great Source of Protein
One of the top edamame benefits is its impressive plant-based protein content. A single serving contains a whopping 17 grams of protein, putting it right on par with other protein foods like poultry, fish, and eggs.
Protein plays a central role in overall health and is crucial to tissue repair, muscle growth, immune function, and more.
Filling up on high-protein foods can also help keep you feeling fuller for longer to support increased weight loss.
Edamame Sushi Salad Keeps Bones Strong
Edamame is high in soy isoflavones, a compound that has been linked to several powerful health benefits.
Soy isoflavones may be especially beneficial when it comes to bone health, with some research showing that they can impact bone metabolism and increase bone mineral density. You can get more from this video.
Soothes Symptoms of Menopause
The soy isoflavones found in edamame are considered phytoestrogens, which means that they mimic the effects of estrogen in the body.
For this reason, they may be beneficial for women going through menopause, which is the natural decline in hormone levels that marks the end of a woman’s reproductive years.
Interestingly enough, one study out of Sweden found that taking 60 milligrams of isoflavones daily for 12 weeks reduced symptoms of menopause like hot flashes and night sweats by 57 percent and 43 percent, respectively. Another on Is Edamame Keto? Best Guide to Snacking Nutritious Legume.
Edamame Sushi Salad Increases Weight Loss
Edamame is packed with protein and fiber, both of which are incredibly important for a healthy, weight-loss diet.
Fiber moves through the gastrointestinal tract slowly, promoting satiety to curb cravings and appetite.
Meanwhile, protein can increase feelings of fullness and reduce levels of ghrelin, the hunger hormone, to support long-lasting weight loss.
Stabilizes Blood Sugar
Like other types of legumes, edamame is a great choice when it comes to maintaining steady blood sugar levels.
It has a low glycemic index, which is a measure of how much specific foods increase blood sugar levels when consumed.
It’s also rich in fiber, which slows the absorption of sugar in the bloodstream to support better glycemic control.
Furthermore, one study found that administering soy isoflavones to postmenopausal women was able to significantly reduce both blood sugar levels and insulin within six months.
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So why not give Edamame Sushi salad a try and experience a twist on this classic dish? Don’t forget to rate this recipe and leave a comment below. It’s an awesome side dish to fish.
Indeed! Steamed or bubbled edamame is an extraordinary method for adding variety, surface, and sustenance to plates of mixed greens. Since it holds up well, it’s ideal for make-ahead plates of mixed greens.
Edamame coordinates well with a wide assortment of vegetables, for example, cucumbers, avocados, ringer peppers, and sweet corn. It’s likewise an extraordinary counterpart for entire grains, for example, quinoa and rice, as well similarly as with shrimp, fish, and chicken. Attempt it with Asian flavors, like ginger, rice vinegar, tamari, and sesame oil.
Edamame, or soybeans, should cook before eating. The cases or the shelled beans can be bubbled in salted water or steamed until delicate. On the off chance that you purchase frozen shelled edamame, it’s as of now been bubbled.