Name: Cucumber Edamame Salad
Prep time: 20 min
Total time: 20 min
Ingredients: 3 Tbsp. avocado oil; 3 Tbsp. rice vinegar; 2 Tbsp. toasted sesame oil; 2 tsp. lower-sodium tamari or soy sauce; 1.5 tsp. freshly grated ginger; 1 clove garlic (grated or minced); 1 lb. English or Persian cucumbers; 1 cup shelled edamame (I use frozen/thawed); 1 large avocado (cut into cubes); 0.5 cup thinly sliced green onion; 2 Tbsp. toasted sesame seeds; Aleppo pepper flakes (A pinch); 2-3 Tbsp. fresh basil (thinly sliced (Optional))

Introduction to Cucumber Edamame Salad

Navigating the busy lifestyle of a young professional often means juggling deadlines, meetings, and social events. Amidst this whirlwind, healthy eating can sometimes take a backseat. That's where fresh, vibrant salads like this Cucumber Edamame Salad step in. Packed with nutritious ingredients, this dish not only revitalizes your body but also offers a burst of flavor that can brighten any meal.

Eating salads regularly is crucial for young professionals looking to maintain energy and focus throughout the day. Leafy greens, colorful veggies, and high-protein components like edamame not only provide essential vitamins and minerals but also aid in digestion and help reduce stress levels. Studies show that incorporating salads into your diet can promote better concentration and overall health. Check out resources from Harvard Health if you're curious about how certain foods can influence your productivity.

The best part? This Cucumber Edamame Salad is not just healthy—it’s also incredibly easy to prepare. Whether you're looking for a quick lunch or a side dish for dinner, it checks all the boxes for a busy lifestyle. Let’s dive into this delicious recipe and discover how simple ingredients can transform into a refreshing meal!

Ingredients for Cucumber Edamame Salad

Creating a vibrant, satisfying Cucumber Edamame Salad requires only a handful of fresh ingredients. Here’s a breakdown to get you started!

Fresh Ingredients List

1 lb. English or Persian cucumbers: These are crispy and refreshing, perfect for salads.
1 cup shelled edamame: Look for frozen, thawed edamame for convenience and rich protein.
1 large avocado: Adds creaminess—try to choose one that’s perfectly ripe.
½ cup thinly sliced green onion: Offers a mild onion flavor that brightens the dish.
2 Tbsp. toasted sesame seeds: For that delightful crunch and nutty taste.
A pinch of Aleppo pepper flakes: Gives a subtle heat—adjust to your spice level!
Optional: 2 to 3 Tbsp. thinly sliced fresh basil for a fragrant twist.

Dressing Ingredients

A great salad starts with the dressing! For a delicious sesame-ginger flavor, gather these items:

3 Tbsp. avocado oil: A heart-healthy base for your dressing.
3 Tbsp. rice vinegar: Adds a tangy depth.
2 Tbsp. toasted sesame oil: Enhances the nutty notes and richness.
2 tsp. lower-sodium tamari or soy sauce: For that umami boost.
1 ½ tsp. freshly grated ginger: Offers a fresh zing.
1 garlic clove: Grated or minced for aromatic goodness.

With these ingredients on hand, you’re well on your way to crafting a delicious and wholesome Cucumber Edamame Salad! For more tips on choosing fresh produce, you might find this guide useful. Happy cooking!

Preparing Cucumber Edamame Salad

Making a refreshing Cucumber Edamame Salad is easier than you might think! Follow these simple steps to whip up a delightful dish that’s perfect for meal prep or as a side for your next gathering.

Make the Sesame-Ginger Dressing

Starting with a delicious dressing is key to a successful salad. In a small mixing bowl or a jar, combine:

3 Tbsp. avocado oil
3 Tbsp. rice vinegar
2 Tbsp. toasted sesame oil
2 tsp. lower-sodium tamari or soy sauce
1 ½ tsp. freshly grated ginger
1 garlic clove, grated or minced

Whisk these ingredients together until well combined. If you’re using a jar, just seal it and give it a good shake! This sesame-ginger dressing adds a lovely depth of flavor to your Cucumber Edamame Salad and can even be made ahead of time for convenience.

Prepare the Cucumbers and Edamame

Next up, it’s time to prep the star ingredients. For this salad, you’ll need about 1 pound of English or Persian cucumbers. Slice them into thin rounds or half moons, whichever you prefer. Their refreshing crunch is what makes this salad so delightful!

Don’t forget about the edamame! One cup of shelled edamame (frozen and then thawed works perfectly) packs a nutritional punch. Just add the chopped cucumbers and edamame to a large bowl. For an extra layer of flavor and color, toss in half a cup of thinly sliced green onion.

Combine the Ingredients

Now that your base is ready, it’s time to throw everything together. Add the sliced cucumbers, edamame, and green onions to a large bowl. If you want to elevate your Cucumber Edamame Salad, consider adding diced avocado and a sprinkle of toasted sesame seeds for that nutty finish.

Add the Dressing

Once everything is in the bowl, drizzle your homemade sesame-ginger dressing over the top. If you’re feeling adventurous, you can also sprinkle a pinch of Aleppo pepper flakes for a hint of heat. The dressing will beautifully coat the crisp vegetables, enhancing their flavors.

Toss and Serve

With all the ingredients in the bowl, gently toss everything together until well combined. You want each bite to be flavorful, so be thorough but gentle to avoid mushing the avocado!

Serve your Cucumber Edamame Salad immediately for a fresh crunch, or store it in an airtight container in the refrigerator for up to three days. This make-ahead option works incredibly well for busy weekdays when you need a quick and nutritious meal.

So there you have it—a vibrant and tasty Cucumber Edamame Salad that’s sure to impress. Enjoy!

Variations on Cucumber Edamame Salad

Add Quinoa for a Heartier Meal

If you’re looking to make your Cucumber Edamame Salad even more filling, consider adding 1 cup of cooked quinoa. Quinoa not only boosts the protein content but also provides a wonderful nutty flavor that pairs beautifully with the fresh ingredients. This simple addition transforms the salad into a satisfying main dish, perfect for lunch or dinner. You might also enjoy it served over a base of cottage cheese for an extra creamy texture!

Switch Up the Dressing Flavors

Get creative with your Cucumber Edamame Salad by experimenting with different dressings. While the sesame-ginger dressing is a crowd favorite, try swapping in a zesty lemon-tahini dressing or a light cilantro-lime vinaigrette for a fresh twist. You can even make it sweet with a drizzle of honey or maple syrup to balance out the salty edamame and veggies. The secret to a great salad is variety, so don’t be afraid to mix and match! For more ideas, check out this guide on healthy salad dressings.

Cooking Tips and Notes for Cucumber Edamame Salad

Maximizing Freshness

To truly maximize freshness in your Cucumber Edamame Salad, use ripe, seasonal cucumbers and avocados. English or Persian cucumbers work wonders for their crispness and less bitterness. Consider visiting local farmers' markets for the freshest options. If you’re short on time, you can soak your edamame in warm water for quicker thawing.

Prepping Ahead of Time

Prepping this salad ahead? Simply chop your veggies and store them in an airtight container. The dressing can also be made in advance and kept in a jar — just shake well before adding! This ensures your Cucumber Edamame Salad is quick to assemble and retains fabulous flavor for up to three days in the fridge.

Serving Suggestions for Cucumber Edamame Salad

Perfect Pairings

This Cucumber Edamame Salad is delightfully versatile. Pair it with grilled lemon herb chicken or turkey bacon for a heartier meal. It also complements quinoa or brown rice beautifully—these alternatives boost fiber and protein content. For an Asian-inspired spread, serve it alongside teriyaki tofu or garlic shrimp; your taste buds will thank you!

Creative Serving Ideas

Take your salad presentation up a notch! Serve the Cucumber Edamame Salad in individual mason jars for a charming picnic option. Alternatively, mound it on a bed of mixed greens or serve it as a vibrant filling in lettuce wraps. For extra flair, consider adding a sprinkle of edible flowers or microgreens for a fresh, gourmet touch.

Time Breakdown for Cucumber Edamame Salad

Preparation Time

The Cucumber Edamame Salad requires just 20 minutes of preparation. This makes it an excellent choice for busy weeknights when you want something fresh and nutritious without spending hours in the kitchen.

Total Time

In total, you’ll have a delicious, wholesome Cucumber Edamame Salad ready in the same 20 minutes. Whether you're preparing it as a side dish or a light meal, this quick time commitment means more time to enjoy your culinary creation with friends or family!

If you're interested in learning more about meal prepping techniques that can save you time, check out resources from Meal Prep on Fleek or Fit Foodie Finds.

Nutritional Facts for Cucumber Edamame Salad

Calories

A generous serving of the Cucumber Edamame Salad packs in just 260 calories, making it a light yet satisfying option for any meal.

Protein

With about 4.5 grams of protein per serving, this salad is a decent source of plant-based protein, thanks to the edamame.

Key Nutrients

This vibrant salad not only delights your taste buds but also delivers fiber (4g) for a feeling of fullness, healthy fats (18g) primarily from avocado, and important vitamins and minerals. Include vegetables like cucumbers and edamame for an added nutritional punch, supporting your health goals while enjoying a delicious dish. For more detailed insights on the benefits of these ingredients, check out Healthline's guide on edamame.

FAQs about Cucumber Edamame Salad

Can I make this salad ahead of time?

Absolutely! Cucumber Edamame Salad is perfect for meal prep. You can prepare the salad ingredients and keep them separate from the dressing for up to a day in advance. This way, everything stays fresh, and you can mix them just before serving to maintain that delightful crunch.

How do I store leftovers?

To keep your salad tasting fresh, store leftovers in an airtight container in the refrigerator. It’s best to consume them within three days for optimal flavor and texture. If the salad has been dressed, you might notice the cucumbers soften after a day. You can always add more dressing or fresh ingredients when you serve the leftovers!

What are the best substitutes for edamame?

If you can’t find edamame or prefer not to use it, there are several delicious alternatives. You could try using chickpeas, black beans, or green peas. Each option brings a unique taste and texture while also packing protein, making them great substitutes in your Cucumber Edamame Salad.

Feel free to get creative with your ingredients—after all, cooking should be fun! For more ideas, check out resources like EatingWell for nutty and delicious variations.

Conclusion on Cucumber Edamame Salad

In summary, this Cucumber Edamame Salad is the perfect blend of freshness and nutrition, making it a fantastic choice for any occasion. With its vibrant ingredients and simple preparation, you can easily whip up a satisfying dish that's not just delicious but also healthful. Enjoy this salad as a side or light main—your taste buds will thank you!