The Best Edamame Egg Salad Recipe: Quick, Healthy, and Delicious

When you’re looking for a recipe that’s quick, healthy, and packed with protein, this Edamame Egg Salad is your perfect choice. In this article, you’ll find a step-by-step guide to making this salad, complete with preparation tips, nutritional benefits, and storage information. Let’s dive in and create your next go-to meal!

Why You’ll Love This Recipe

This Edamame Egg Salad isn’t just another salad. It’s a nutritional powerhouse that’s:

• Quick to prepare: Ready in just 20 minutes.
• Protein-packed: A combination of eggs and edamame offers a healthy dose of protein.
• Versatile: Serve it as a side dish, light meal, or a packed lunch.
• Bursting with flavor: With fresh ingredients and a tangy dressing, it’s delicious and satisfying.

Ingredients

To make this delightful recipe, you’ll need:

Salad Base

• 1 cup cooked edamame (shelled)
• 4 large eggs (hard-boiled and chopped)
• 1/2 cup cherry tomatoes (halved)
• 1/4 cup red onion (finely chopped)
• 1/2 avocado (diced)
• 2 cups fresh spinach or mixed greens

Dressing

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

Optional Toppings

• Sesame seeds or sunflower seeds
• Fresh herbs like parsley or cilantro

Step-by-Step Instructions

• Preparation Time: 10 minutes
• Cooking Time: 10 minutes
• Total Time: 20 minutes
• Servings: 4

Step 1: Prepare the Edamame

1. Boil 1 cup of edamame in a small pot for 5 minutes.
2. Drain and rinse under cold water to cool.

Step 2: Hard-Boil the Eggs

1. Place 4 large eggs in a saucepan. Cover them with water and bring to a boil.
2. Reduce heat and simmer for 9–10 minutes.
3. Transfer the eggs to an ice bath for 5 minutes, then peel and chop them into bite-sized pieces.

Step 3: Chop the Vegetables

1. Halve the cherry tomatoes and finely dice the red onion.
2. Dice the avocado just before assembling to avoid browning.

Step 4: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.

Step 5: Assemble the Salad

1. In a large mixing bowl, combine the edamame, chopped eggs, cherry tomatoes, red onion, and avocado.
2. Drizzle the dressing over the mixture and toss gently to coat evenly.
3. Serve the salad on a bed of fresh spinach or mixed greens.

Step 6: Garnish and Serve

Sprinkle sesame seeds or fresh herbs on top for added texture and flavor. Serve immediately for the freshest taste.

Health Benefits of Edamame Egg Salad

This salad is more than just tasty—it’s packed with nutrients:

1. High Protein Content: Eggs and edamame provide essential amino acids for muscle repair.
2. Heart-Healthy Fats: Avocado and olive oil promote cardiovascular health.
3. Rich in Vitamins and Minerals: Spinach, tomatoes, and edamame offer iron, potassium, and vitamins A, C, and K.
4. Boosts Digestion: Edamame and vegetables are high in fiber, aiding digestion.

Nutrition Facts (Per Serving)

• Calories: 220
• Protein: 13g
• Carbohydrates: 9g
• Fiber: 4g
• Total Fat: 16g
• Saturated Fat: 3g
• Cholesterol: 160mg
• Sodium: 150mg

Storage Instructions

If you find yourself with leftovers of this delightful Edamame Egg Salad, proper storage is key to maintaining its freshness, texture, and flavor. Follow these detailed tips to ensure your salad stays as delicious as when it was first prepared:

Refrigerate for Maximum Freshness

Store your Edamame Egg Salad in an airtight container and place it in the refrigerator immediately after serving. This will help keep the ingredients fresh and prevent spoilage. The salad can be stored in the fridge for up to 2 days, but it’s best enjoyed sooner rather than later to retain the vibrant flavors and textures.

Avoid Freezing

While freezing is a great option for many dishes, it’s not ideal for Edamame Egg Salad. The delicate textures of the avocado and greens, along with the creamy dressing, can become mushy or watery after thawing. Freezing may also alter the flavor, leaving the salad less appealing. For this reason, refrigeration is the best method for short-term storage.

Tips for Keeping Your Salad Crisp

• Store the Dressing Separately: If you anticipate having leftovers, consider storing the salad components and dressing in separate containers. This prevents the greens and edamame from becoming soggy and helps maintain their crisp texture. Add the dressing just before serving to enjoy the salad at its best.
• Layer Ingredients Wisely: When packing the salad for storage, place sturdier ingredients like the edamame and boiled eggs at the bottom of the container and more delicate ingredients, like greens or parsley, on top. This layering can help protect the more fragile components from being crushed.

Other Tips for Optimal Freshness

• Minimize Air Exposure: Ensure the container is tightly sealed to minimize exposure to air, which can cause the ingredients to oxidize and lose their quality.
• Avoid Overdressing: If the salad is already dressed, try to remove any excess dressing before storing, as it can make the ingredients soggy over time.

By following these simple yet effective storage tips, you can enjoy your Edamame Egg Salad even as leftovers, with all the freshness and flavor of the original dish. Proper storage not only prevents waste but also ensures your meals remain a delightful and nutritious experience.

For more Recipes

For more delicious recipes, explore Amazingly Recipes, your go-to source for healthy and easy meals!
For additional tips on preparing perfect hard-boiled eggs, check out this external guide.