Delicious and Healthy Edamame and Brown Rice Salad Recipe: Nutritious Meal Option

Edamame and brown rice salad is a delicious and nutritious dish that’s perfect for lunch or as a side dish. It’s packed with protein, fiber, and flavor, making it a satisfying and wholesome meal option.

Health Benefits of Edamame and Brown Rice Salad

Edamame is rich in protein and fiber, while brown rice adds complex carbohydrates and additional fiber. Together, they provide a balanced combination of nutrients to support overall health and well-being.

Nutritional Value of Edamame and Brown Rice Salad

Protein content

Edamame is a complete protein, meaning it contains all nine essential amino acids. Brown rice also contributes to the protein content of the salad, making it a filling and satisfying meal option.

Fiber content

Both edamame and brown rice are rich in dietary fiber, which is important for digestive health and can help promote feelings of fullness and satiety.

Ingredients for Edamame and Brown Rice Salad

To make edamame and brown rice salad, you’ll need:

  • Cooked brown rice
  • Cooked edamame
  • Bell peppers
  • Red onion
  • Cucumber
  • Fresh cilantro
  • Sesame seeds
  • For the dressing: olive oil, rice vinegar, soy sauce, honey, garlic, ginger, and lime juice

Detailed Recipe for Edamame and Brown Rice Salad

Preparation steps

  1. Cook the brown rice according to package instructions and allow it to cool.
  2. Cook the edamame in boiling water for 3-5 minutes, then drain and rinse under cold water.
  3. Chop the bell peppers, red onion, and cucumber into bite-sized pieces.
  4. Finely chop the cilantro.

Cooking instructions

  1. In a large bowl, combine the cooked brown rice, edamame, chopped vegetables, and cilantro.
  2. In a separate small bowl, whisk together the ingredients for the dressing: olive oil, rice vinegar, soy sauce, honey, minced garlic, grated ginger, and lime juice.
  3. Pour the dressing over the salad and toss until everything is well coated.
  4. Sprinkle sesame seeds on top for added crunch and flavor.

Variations of Edamame and Brown Rice Salad

You can customize your edamame and brown rice salad by adding other vegetables like cherry tomatoes, shredded carrots, or avocado. You can also experiment with different dressings, such as a spicy peanut sauce or a tangy citrus vinaigrette.

Tips for Making Perfect Edamame and Brown Rice Salad

  • Be sure to cook the brown rice and edamame until they are tender but still slightly firm.
  • Allow the salad to chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
  • Feel free to adjust the seasonings and ingredients to suit your taste preferences.

Serving Suggestions

Edamame and brown rice salad can be served as a main dish for lunch or as a side dish alongside grilled chicken or fish. It’s also great for meal prep and can be enjoyed cold straight from the refrigerator.


Edamame and brown rice salad is a nutritious and delicious dish that’s perfect for any occasion. With its hearty texture and vibrant flavors, it’s sure to become a staple in your meal rotation.


  1. Can I use white rice instead of brown rice?
    • While brown rice is preferred for its higher fiber content and nutty flavor, you can substitute white rice if desired.
  2. Can I make this salad ahead of time?
    • Yes, this salad actually tastes better when made ahead of time and allowed to chill in the refrigerator for a few hours before serving.
  3. Is edamame a good source of protein?
    • Yes, edamame is an excellent plant-based source of protein, containing about 17 grams of protein per cup.
  4. Can I make this salad gluten-free?
    • Yes, this salad is naturally gluten-free. Just be sure to use gluten-free soy sauce in the dressing.
  5. Can I add chicken or tofu to this salad for extra protein?
    • Absolutely! Grilled chicken, tofu, or even shrimp would make tasty additions to this edamame and brown rice salad.

Leave a Comment