Mediterranean Edamame Crunch Salad

This Mediterranean Edamame Crunch Salad is a bright, protein-rich, and satisfying dish that fuses the wholesome appeal of Mediterranean flavors with the hearty texture of edamame. It’s packed with plant protein, fiber, and antioxidants, making it ideal for a light lunch, side dish, or potluck favorite. With crunchy vegetables, nutty quinoa, creamy feta, and a zesty lemon-herb dressing, it’s as nutritious as it is delicious. Ready in under 30 minutes, it’s a meal prep superstar and summer salad essential.

Time

Prep Time: 15 minutes

Cook Time (for quinoa): 12–15 minutes

Total Time: 25–30 minutes

Servings: 4

Ingredients

For the Salad:

1 cup shelled edamame (thawed if frozen)

1 cup cooked quinoa

1 cup cherry tomatoes, halved

½ cup shredded carrots

½ cup diced cucumber

½ cup red cabbage, finely shredded

¼ cup red onion, thinly sliced

¼ cup kalamata olives, sliced

¼ cup crumbled feta cheese

¼ cup chopped fresh parsley or mint

¼ cup chopped almonds or pine nuts (optional, for crunch)

2 tablespoons sunflower or pumpkin seeds (optional)

For the Mediterranean Dressing:

3 tablespoons extra virgin olive oil

2 tablespoons lemon juice (fresh)

1 tablespoon red wine vinegar

1 teaspoon Dijon mustard

1 garlic clove, minced

½ teaspoon dried oregano

Salt and black pepper to taste

Instructions

Cook Quinoa (if not pre-cooked):
Rinse ½ cup dry quinoa thoroughly under cold water. Combine with 1 cup water in a small pot. Bring to a boil, reduce to simmer, cover, and cook for 12–15 minutes until fluffy. Let cool.

Prepare the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, vinegar, Dijon, garlic, oregano, salt, and pepper until emulsified. Set aside.

Assemble the Salad:
In a large mixing bowl, combine cooked quinoa, edamame, cherry tomatoes, carrots, cucumber, red cabbage, red onion, olives, feta, and herbs.

Add the Crunch:
Toss in nuts or seeds for added texture and healthy fats.

Dress the Salad:
Pour the dressing over the salad and gently toss until evenly coated.

Chill or Serve:
Serve immediately at room temperature or chill for 15–30 minutes for a more refreshing flavor.

TIPS

Use Pre-Cooked Edamame & Quinoa:
Save time by using pre-cooked quinoa and frozen, shelled edamame. Just thaw the edamame under warm water for a few minutes.

Chop Veggies Uniformly:
Finely chop or shred your vegetables for even texture and a prettier presentation. Use a mandoline slicer for thin cabbage and carrots.

Cool Quinoa Before Mixing:
Let quinoa cool completely before adding to the salad to avoid wilting the fresh vegetables and herbs.

Don’t Skip the Herbs:
Fresh parsley, mint, or dill adds essential brightness. Use generously for a fresh, Mediterranean lift.

Season the Dressing Well:
Taste and adjust the dressing – balance the acidity with lemon juice or vinegar, and salt to enhance all the flavors.

Crunch Last-Minute:
Add nuts, seeds, or croutons just before serving to maintain crunch.

VARIATIONS to Try

Greens-Based Version:

Swap the quinoa for a base of mixed greens, baby spinach, or arugula for a lighter, salad-forward version.

Protein Additions:

Chickpeas or white beans (for vegetarian protein)

Grilled chicken, tuna, or boiled eggs

Tofu or tempeh for a plant-based complete protein option

Vegetable Swaps:

Swap cabbage for shredded Brussels sprouts or kale

Add zucchini ribbons, bell peppers, or radishes for seasonal variety

Flavor Enhancers:

Add sun-dried tomatoes, roasted red peppers, or artichoke hearts for a bold Mediterranean twist

Mix in capers or chopped pickles for a salty punch

Dressing Alternatives:

Tahini-Lemon Dressing: For a creamier Mediterranean vibe
(Blend tahini, lemon juice, garlic, olive oil, and water to thin)

Greek Yogurt Dressing: Add Greek yogurt for a protein-rich, creamy dressing with herbs and lemon

Fruity Twists:

Add diced apples, dried cranberries, pomegranate seeds, or orange segments for sweet contrast

Cheese Variations:

Try goat cheese, shaved parmesan, or a vegan feta alternative depending on your preference

Extra Crunch:

Toss in roasted chickpeas, pita chips, or toasted pine nuts for extra bite

Q&A: Frequently Asked Questions

Q1: Can I make this salad in advance?
A: Yes! This salad is great for meal prep. Store it in an airtight container in the fridge for up to 3 days. For the best texture, add nuts/seeds and feta just before serving.

Q2: Is this salad vegan?
A: It’s vegetarian as written (with feta). To make it vegan, simply omit the feta or use a plant-based cheese alternative.

Q3: Can I use canned edamame or chickpeas instead?
A: Yes! If using canned chickpeas, rinse and drain them well. Edamame should ideally be shelled and steamed or thawed if frozen.

Q4: What grain can I substitute for quinoa?
A: Great options include bulgur, couscous, farro, brown rice, or barley. Just adjust cooking times and quantities accordingly.

Q5: Is this recipe gluten-free?
A: Yes! It’s naturally gluten-free as long as all ingredients (like mustard or vinegar) are certified gluten-free.

Q6: Can I add a creamy dressing instead of vinaigrette?
A: Absolutely. A Greek yogurt–based dressing or lemon-tahini blend works beautifully for a creamy Mediterranean touch.

Nutrition Information (Per Serving – approx. 1/4 of recipe)

Note: Values are estimates and can vary based on specific ingredients used.

Calories: ~330 kcal

Protein: 14–16 g

Carbohydrates: 30–34 g

Fiber: 7–9 g

Fat: 18–20 g

Saturated Fat: ~3 g

Cholesterol: ~10 mg (from feta)

Sodium: ~320 mg

Sugar: ~4 g

✅ High in fiber and plant-based protein
✅ Rich in antioxidants, healthy fats, and micronutrients

Conclusion

This Mediterranean Edamame Crunch Salad is a fusion of vibrant flavors, textures, and wholesome ingredients. With the hearty protein of edamame and quinoa, fresh vegetables, creamy feta, and a bright lemon-herb dressing, it’s a refreshing dish perfect for any occasion—from quick lunches to potluck sides.

It’s fully customizable—vegan-friendly, gluten-free, and perfect for make-ahead meal prep. Whether you’re looking for a light dinner or a bold side dish, this salad delivers both taste and nutrition in every colorful bite.