Two edamame recipes that are perfect for spring

The recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

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Edamame & Herb Salad with Creamy Lemongrass Ginger Dressing

I love the fragrant, lemon-lime flavor of lemongrass. Look for it among the small packages of herbs in the produce section. If you can’t find it, just substitute ½ tsp. lime or lemon zest. (Finely grate the outer green or yellow peel only. Avoid the white pith, which is bitter, especially in limes.)

Time: 20 minutes
Serves: 4

8 cups salad greens
a handful of fresh mixed soft herbs (basil, dill, mint, and/or cilantro)
1 cup sliced cucumber
1 cup shelled edamame, refrigerated or prepared from frozen
½ cup Creamy Lemongrass Ginger Dressing (recipe below)

  1. Top the salad greens with the herbs, cucumber, and edamame. 
  2. Drizzle with the dressing.

Creamy Lemongrass Ginger Dressing

Makes ½ cup (8 Tbs.)

¼ cup fresh mixed soft herbs (basil, dill, mint, and/or cilantro)
¼ cup mayonnaise
¼ cup shelled edamame, refrigerated or prepared from frozen
1 Tbs. minced ginger 
1 Tbs. minced lemongrass
1 Tbs. fresh lime juice
¼ tsp. maple syrup or honey
¼ tsp. kosher salt

Combine all the ingredients in a blender. Blend until smooth.

Per serving (2 cups salad + 2 Tbs. dressing):

  • Calories: 180
  • Total fat: 13 g
  • Sat fat: 2 g
  • Carbs: 10 g
  • Fiber: 5 g
  • Total sugar: 3 g
  • Added sugar: 0.25 g
  • Protein: 8 g
  • Sodium: 240 mg

Edamame & Crispy Tofu Bowl

The combination of tofu, broccoli slaw, and edamame makes for a satisfying and good-for-you bowl. And the tahini sauce and smoked almonds make it finger-licking delicious.

Tip: The more moisture you press out of the tofu, the faster it’ll crisp up.

Time: 30 minutes
Serves: 4

1 14 oz. package extra-firm tofu
¼ cup cornstarch
2 Tbs. peanut oil (or other neutral oil like grapeseed, safflower, or sunflower)
4 cups broccoli slaw (1 12 oz. bag)
1 Tbs. reduced-sodium soy sauce
1 cup cooked brown, red, or black rice
1 cup shelled edamame, refrigerated or prepared from frozen
2 Tbs. chopped smoked almonds
½ cup Tahini Sauce (recipe below)

  1. Cut the tofu into 4 slabs. Place the slabs on a sheet pan lined with a clean kitchen towel. Fold the towel over the tofu, top with another sheet pan, and weigh down by placing a large can or two on top. Allow the pressed tofu to drain for about 10 minutes.
  2. Spread the cornstarch out on a dry sheet pan. Gently pat the 2 largest sides of each drained tofu slab into the cornstarch. Cut each slab across the width, then cut each piece diagonally, to form 16 triangles.
  3. In a large nonstick pan over medium heat, heat the oil until shimmering. Fry the tofu until brown, 2–3 minutes per side. Remove to a paper-towel-lined sheet pan and let drain.
  4. Stir-fry the broccoli slaw in the same pan until hot, 1–2 minutes. Season with the soy sauce.
  5. Divide the slaw, rice, edamame, and tofu into 4 bowls. Top with the almonds. Serve with the sauce.

Tahini Sauce

Makes ½ cup (8 Tbs.)

¼ cup tahini or peanut butter
2 Tbs. reduced-sodium soy sauce
2 tsp. rice vinegar or cider vinegar
½ tsp. maple syrup or honey
1 clove garlic, finely grated or minced

In a medium bowl, whisk all the ingredients together with 2 Tbs. water.

Per serving (1 bowl + 2 Tbs. sauce):

  • Calories: 440
  • Total fat: 24 g
  • Sat fat: 3.5 g
  • Carbs: 37 g
  • Fiber: 7 g
  • Total sugar: 4 g
  • Added sugar: 1 g
  • Protein: 22 g
  • Sodium: 490 mg
Photos: Kate Sherwood/CSPI.

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