Cold Edamame & Mango Salad
Short Description
A vibrant, refreshing salad that pairs tender edamame with sweet, juicy mango, crisp vegetables, and a zesty sesame-lime dressing—perfect for warm days or light lunches.
Why You’ll Love This Recipe
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Balanced flavors. Sweet mango and tangy lime complement nutty edamame.
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Nutrient-dense. Rich in plant protein, fiber, and vitamins.
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Quick preparation. Ready in under 20 minutes with no cooking required.
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Versatile. Works as a side dish, light entrée, or meal-prep staple.
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Diet-friendly. Naturally gluten-free and easily made vegan.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
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Shelled edamame, thawed if frozen
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Ripe mango, diced
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Red bell pepper, finely chopped
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Cucumber, diced
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Red onion, minced
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Fresh cilantro leaves, chopped
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Lime juice
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Rice vinegar
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Toasted sesame oil
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Honey or agave syrup
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Salt and freshly ground black pepper
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Toasted sesame seeds, for garnish
Directions
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Prepare produce. Dice the mango, bell pepper, cucumber, and onion; chop the cilantro.
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Whisk dressing. In a small bowl, combine lime juice, rice vinegar, sesame oil, honey (or agave), salt, and pepper until smooth.
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Combine salad. In a large bowl, gently toss edamame, mango, bell pepper, cucumber, onion, and cilantro.
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Dress. Pour the dressing over the salad and toss again to coat evenly.
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Garnish & serve. Sprinkle with toasted sesame seeds and serve chilled or at room temperature.
Servings and Timing
| Yield | Prep Time | Cook Time | Total Time |
|---|---|---|---|
| 4 side-dish servings (or 2 mains) | 15 minutes | — | 15 minutes |
Variations
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Add grains. Stir in one cup of cooked quinoa for a heartier bowl.
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Spice it up. Mix in minced jalapeño or a pinch of red-pepper flakes.
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Tropical twist. Swap cilantro for fresh mint and add pineapple chunks.
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Creamy version. Dice half an avocado and fold in just before serving.
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Citrus swap. Use orange juice in place of lime for a milder tang.
Storage/Reheating
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Refrigeration. Store in an airtight container for up to 3 days.
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Separation. If liquid pools at the bottom, simply drain or stir before serving.
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Not freezable. Freezing alters mango texture; enjoy fresh.
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No reheating needed. This salad is intended to be served cold.
FAQs
How do I thaw frozen edamame quickly?
Rinse the frozen beans under cold running water for 2–3 minutes, then drain well.
Can I use canned mango?
Fresh mango is best for texture, but well-drained canned mango works in a pinch.
Is this salad vegan?
Yes—simply replace honey with agave or maple syrup.
What protein can I add for a complete meal?
Grilled shrimp, diced tofu, or shredded rotisserie chicken pair well.
Can I make the dressing ahead of time?
Absolutely. Prepare it up to 5 days in advance and refrigerate in a sealed jar.
Will the mango brown?
Mango flesh does not oxidize significantly; the lime juice also helps preserve its color.
How can I reduce the sugar content?
Omit the honey and rely solely on the natural sweetness of the mango.
Are there nut-free variations?
The recipe is already nut-free; just ensure sesame oil and seeds are safe for your needs.
Can I substitute lemon for lime?
Yes, though the flavor will be slightly sharper; adjust sweetness to taste.
What if I dislike cilantro?
Replace it with fresh parsley, basil, or leave herbs out entirely.
Conclusion
Cold Edamame & Mango Salad delivers an effortless blend of bright flavors, nourishing ingredients, and flexible preparation. Whether served as a quick side or a light main, it offers a refreshing escape from ordinary salads—ready in minutes and sure to become a warm-weather favorite.
PrintCold Edamame & Mango Salad
This vibrant vegan salad combines sweet mangoes, protein-packed edamame, black beans and crunchy veggies tossed in a zesty lime-red wine vinaigrette—ready in 10 minutes for a refreshing summer side or light meal. :contentReference[oaicite:0]{index=0}
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: No-cook (tossed)
- Cuisine: Fusion
- Diet: Vegan
Ingredients
- 500 g (≈2 cups) cooked, drained edamame
- 1 medium cucumber, diced
- 3 small mangoes, peeled & diced
- 1 medium red onion, diced
- 1 × 19-oz can (≈2 cups) black beans, rinsed & drained
- 350 mL can corn, rinsed & drained
- 2 Tbsp fresh basil, finely chopped
- 3 cloves garlic, grated or crushed
- 1 Tbsp red-wine vinegar
- 1 Tbsp extra-virgin olive oil
- 1 ⁄ 2 tsp sea salt
- 1 ⁄ 2 tsp black pepper
- 1–2 Tbsp fresh lemon or lime juice (to taste)
- 1 avocado, diced (for topping)
Instructions
- Cook shelled edamame according to package directions, then drain and rinse under cold water until chilled.
- In a large bowl, combine edamame, diced cucumber, mango, red onion, black beans, corn, basil and garlic.
- Add olive oil, red-wine vinegar, salt, pepper and lemon/lime juice; toss well to coat.
- Top with diced avocado and serve immediately, or chill up to 1 hour before serving.
Notes
- Best enjoyed fresh; leftovers keep refrigerated up to 3 days.
- Choose firm-ripe mango for the best texture—avoid over-ripe fruit.
- Recipe yields a large batch; halve quantities if needed.
- Feel free to customize with extra herbs, leafy greens or grilled corn for added flavor.
Nutrition
- Serving Size: ≈1/6th of recipe (~1½ cups)
- Calories: 337 kcal
- Sugar: 15 g
- Sodium: 200 mg
- Fat: 13 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 13 g
- Protein: 16 g
- Cholesterol: 0 mg
Keywords: edamame, mango, vegan salad, summer, high-protein
