Sesame Ginger Edamame Cucumber Salad

This Sesame Ginger Edamame Cucumber Salad is fresh, colorful, crunchy, and packed with plant-based protein. Crisp cucumbers, juicy tomatoes, sweet bell peppers, edamame, scallions, and cilantro are tossed in a light sesame ginger dressing that is tangy, savory, and slightly sweet.

It is the perfect make-ahead side dish for cookouts, meal prep, lunches, or busy weeknights. You can serve it on its own, pair it with grilled chicken or seafood, or add crumbled feta cheese for a creamy and salty finishing touch.

Why You’ll Love This Recipe

This salad is incredibly easy to prepare and does not require any cooking if you purchase thawed, ready-to-eat shelled edamame.

It is naturally colorful, refreshing, and loaded with different textures. The edamame adds plant-based protein and makes the salad more filling, while the sesame ginger dressing brings all of the vegetables together without overpowering them.

It also holds up well in the refrigerator, making it a great option for meal prep, parties, barbecues, and quick lunches.

Ingredients

For the Salad

• 2 cups English cucumber, cut into large chunks
• 1 cup grape tomatoes, sliced in half
• 2 cups shelled edamame, cooked and cooled
• ½ cup scallions, thinly sliced
• 1 cup multicolored bell peppers, diced small
• ½ cup fresh cilantro, chopped
• Salt and pepper, to taste
• Optional: crumbled feta cheese

For the Sesame Ginger Dressing

• 2 tablespoons rice vinegar
• 1 tablespoon coconut aminos or low-sodium soy sauce
• 1 tablespoon sugar-free pancake syrup or pure maple syrup
• ½ teaspoon garlic powder
• 1 teaspoon ginger paste
• 1 teaspoon sesame oil
• Salt and pepper, to taste

Instructions

1. Add the cucumber, grape tomatoes, edamame, scallions, bell peppers, and cilantro to a large mixing bowl.
2. In a small bowl or measuring cup, whisk together the rice vinegar, coconut aminos, sugar-free pancake syrup, garlic powder, ginger paste, and sesame oil.
3. Taste the dressing and season with salt and pepper as desired. Keep in mind that soy sauce may be saltier than coconut aminos, so you may not need much additional salt.
4. Pour the dressing over the vegetables and toss gently until everything is evenly coated.
5. Cover the salad and refrigerate it for at least 20 to 30 minutes before serving. This gives the vegetables time to absorb the sesame ginger flavor.
6. Toss again before serving. Top with crumbled feta cheese, if desired.

Portion Size and Yield

The completed recipe makes approximately 7 cups, although the exact yield may vary slightly depending on how large the vegetables are cut.

For 6 Servings

Each serving is approximately:

1⅙ cups per serving

For easier measuring, portion slightly more than 1 cup into each container.

For 8 Servings

Each serving is approximately:

⅞ cup per serving

For easier measuring, portion slightly less than 1 cup into each container.

Estimated Nutrition

Nutrition is estimated using coconut aminos and sugar-free pancake syrup. Exact nutrition will vary depending on the brands used, the preparation of the edamame, and any optional ingredients.

Entire Recipe

• Calories: approximately 563
• Protein: approximately 43.1 grams
• Carbohydrates: approximately 62.3 grams
• Fat: approximately 21.5 grams
• Fiber: approximately 23.7 grams

Nutrition Per Serving — 6 Servings

Serving size: approximately 1⅙ cups

• Calories: approximately 94
• Protein: approximately 7.2 grams
• Carbohydrates: approximately 10.4 grams
• Fat: approximately 3.6 grams
• Fiber: approximately 3.9 grams

Nutrition Per Serving — 8 Servings

Serving size: approximately ⅞ cup

• Calories: approximately 70
• Protein: approximately 5.4 grams
• Carbohydrates: approximately 7.8 grams
• Fat: approximately 2.7 grams
• Fiber: approximately 3 grams

Nutrition When Using Pure Maple Syrup

Using 1 tablespoon of pure maple syrup instead of sugar-free pancake syrup adds approximately 47 calories and 11 to 12 grams of carbohydrates to the entire recipe.

Entire Recipe with Maple Syrup

• Calories: approximately 610
• Protein: approximately 43.1 grams
• Carbohydrates: approximately 73.7 grams
• Fat: approximately 21.5 grams
• Fiber: approximately 23.7 grams

Per Serving — 6 Servings

• Calories: approximately 102
• Protein: approximately 7.2 grams
• Carbohydrates: approximately 12.3 grams
• Fat: approximately 3.6 grams
• Fiber: approximately 3.9 grams

Per Serving — 8 Servings

• Calories: approximately 76
• Protein: approximately 5.4 grams
• Carbohydrates: approximately 9.2 grams
• Fat: approximately 2.7 grams
• Fiber: approximately 3 grams

Optional Feta Cheese

Feta adds creaminess, saltiness, protein, calcium, and additional fat to the salad.

Because the amount of feta was not specified, the following estimates are based on adding ½ cup of crumbled feta cheese to the entire recipe.

Additional Nutrition from ½ Cup Feta

• Calories: approximately 200
• Protein: approximately 10.5 grams
• Carbohydrates: approximately 3 grams
• Fat: approximately 16 grams

Entire Recipe with Sugar-Free Syrup and Feta

• Calories: approximately 763
• Protein: approximately 53.6 grams
• Carbohydrates: approximately 65.3 grams
• Fat: approximately 37.5 grams
• Fiber: approximately 23.7 grams

Per Serving with Feta — 6 Servings

• Calories: approximately 127
• Protein: approximately 8.9 grams
• Carbohydrates: approximately 10.9 grams
• Fat: approximately 6.2 grams
• Fiber: approximately 3.9 grams

Per Serving with Feta — 8 Servings

• Calories: approximately 95
• Protein: approximately 6.7 grams
• Carbohydrates: approximately 8.2 grams
• Fat: approximately 4.7 grams
• Fiber: approximately 3 grams

Ingredient Benefits

English Cucumber

English cucumber adds refreshing crunch and volume while remaining naturally low in calories. Cucumbers contain a high amount of water, which can help support hydration. Leaving the skin on also provides a small amount of fiber and additional nutrients.

Grape Tomatoes

Grape tomatoes provide vitamin C, potassium, and lycopene, an antioxidant responsible for their bright red color. They also add natural sweetness and acidity to balance the savory dressing.

Shelled Edamame

Edamame is the primary source of protein in this salad. It provides complete plant-based protein, meaning it contains all nine essential amino acids. Edamame also contributes fiber, iron, folate, magnesium, and healthy fats, making the salad more satisfying than a traditional vegetable salad.

Scallions

Scallions add a mild onion flavor without overpowering the other ingredients. They provide vitamin K, vitamin C, and plant compounds with antioxidant properties.

Multicolored Bell Peppers

Bell peppers add crunch, sweetness, and vibrant color. They are rich in vitamin C, and their different colors provide a variety of antioxidants and plant nutrients. Red, yellow, and orange peppers tend to be slightly sweeter than green peppers.

Cilantro

Cilantro gives the salad a fresh, bright flavor. It provides small amounts of vitamins A, C, and K, along with naturally occurring antioxidants.

Rice Vinegar

Rice vinegar adds acidity and tang to the dressing without requiring a heavy amount of oil. Its mild flavor works especially well with sesame, ginger, and soy-inspired recipes.

Coconut Aminos

Coconut aminos provide a slightly sweet and savory flavor. They are commonly used as an alternative to soy sauce and are typically lower in sodium, although nutrition can vary considerably by brand.

Low-Sodium Soy Sauce

Low-sodium soy sauce provides a deeper, saltier umami flavor. It usually contains less sodium than traditional soy sauce, but it may still contain considerably more sodium than coconut aminos.

Sugar-Free Pancake Syrup

Sugar-free pancake syrup adds sweetness while keeping the overall calories and carbohydrates lower. Nutrition varies by brand, so check the label for the most accurate calculation.

Pure Maple Syrup

Pure maple syrup adds natural sweetness and a richer flavor. It contains more calories and carbohydrates than sugar-free syrup, but only a small amount is needed for the entire recipe.

Garlic Powder

Garlic powder adds savory flavor throughout the dressing. Garlic also contains naturally occurring sulfur compounds and antioxidants.

Ginger Paste

Ginger gives the dressing warmth and freshness. It contains gingerol, a naturally occurring plant compound, and is commonly used to support digestion and ease occasional nausea.

Sesame Oil

Sesame oil adds concentrated toasted flavor, so only a teaspoon is needed. It also contributes unsaturated fats and naturally occurring antioxidant compounds.

Feta Cheese

Feta provides protein, calcium, and a creamy, salty contrast to the crunchy vegetables. It can be higher in sodium, so you may want to reduce the added salt when using it.

Recipe Tips

Make sure the cooked edamame is completely cooled before mixing it into the salad.

Cut the cucumber into larger pieces so it remains crisp and does not become too soft in the dressing.

Dice the peppers smaller than the cucumber so every serving gets a little bit of each ingredient.

For the best flavor, let the salad marinate for at least 20 minutes before serving.

If you plan to store the salad for several days, you can keep the dressing separate and toss it with the vegetables shortly before serving.

When using feta, add it shortly before serving so it does not break apart too much while the salad marinates.

Storage

Store the salad in an airtight container in the refrigerator for up to three to four days.

The cucumbers and tomatoes will release some liquid as the salad sits. Simply drain off any excess liquid or toss the salad again before serving.

Freezing is not recommended because the fresh vegetables will lose their crisp texture after thawing.

Serving Suggestions

Serve this edamame cucumber salad alongside grilled chicken, salmon, shrimp, tuna, or steak.

You can also add it to a rice bowl, quinoa bowl, wrap, or leafy green salad. For a more filling vegetarian meal, serve it with additional edamame, chickpeas, tofu, feta cheese, quinoa, or brown rice.