Pistachio Edamame Salad with Black Sesame
This pistachio edamame salad is a warm, skillet salad made with frozen edamame, green peas, and cauliflower. It is high in protein and fiber, and it comes together in about 20 minutes, uses mostly freezer staples, and pairs with just about any protein you are cooking this week.
If you are looking for a warm salad as the weather cools down, this quick and easy one is for you. This gluten-free edamame salad recipe is packed with flavor, texture, antioxidants, plant-based protein, and fiber.
A Quick Glance at this Pistachio Edamame Salad with Black Sesame Seeds
- Fast: With a prep time of about 5 minutes and a cooking time of about 15 minutes, this salad is ready in less than 20 minutes.
- Protein and fiber in every bite. Edamame, peas, and pistachios make this a satisfying side dish that is high in plant protein and fiber, with 15 grams of protein and 11 grams of fiber.
- Rich flavor with simple spices. Fresh ginger, smoked paprika, and coriander give it depth without a long ingredient list.
- No dressing needed. The spices and aromatics add all the flavor, so you do not need a creamy dressing or any other sort of dressing for this warm salad.
- Great texture. Tender vegetables, crunchy pistachios, and nutty black sesame seeds keep it interesting.
- Vegan, gluten-free, and dairy-free, so it is easy to serve to a mixed crowd.
Ingredients for Pistachio Edamame Salad
- Extra virgin olive oil or sesame oil, or any other neutral oil
- A red onion or yellow onion
- Fresh ginger
- Ground coriander
- Smoked paprika
- Dried oregano
- Chili powder
- Frozen shelled edamame
- Frozen green peas
- Frozen riced cauliflower
- Black sesame seeds
- Pistachios (I use Nichols Farms Rosemary Garlic pistachios, but any pistachios work well)
- Salt and black pepper, to taste
Instructions
Prep time: 5 minutes | Cook time: about 15 minutes | Total time: about 20 minutes | Serves: 4 as a side dish, approximately 1/2 to 3/4 cup each.
- Sauté the onion. Peel and chop the onion. Heat 2 tablespoons of oil in a large skillet over medium heat. Add the onion and sauté for about 6 minutes, until soft and fragrant.
- Add the ginger. Peel and chop the ginger, stir it into the onion, and sauté for 2 more minutes.
- Add the vegetables and spices. Add the frozen cauliflower, edamame, and green peas, followed by the coriander, smoked paprika, oregano, and chili powder to the pan with the sautéed aromatics. Stir well and sauté for about 5 minutes, until everything is warmed through.
- Stir in the sesame seeds. Add the black sesame seeds and stir well to coat. Then, take the pan off the stovetop.
- Season and finish. Season with salt and pepper. Use less salt, keeping in mind that the pistachios might already be salted. You can always add more salt later.
Tips for the Best Pistachio Edamame Salad
- Use shelled edamame. Look for frozen shelled edamame beans (sometimes labeled mukimame), so you do not have to pop beans from pods.
- No need to thaw. Cooking the vegetables straight from frozen keeps them from turning mushy. If your skillet looks crowded, use a large, wide pan so the moisture can cook off.
- Mind the salt. Pistachios are often sold salted, so taste before you add extra salt.
- Add some of the pistachios last. Stirring some of them in at the very end keeps them crunchy.
- Toast for extra flavor. For a deeper, nuttier taste, toast the black sesame seeds in a dry skillet for a minute before adding them.
- Dial the heat up or down. Use less chili powder for a mild version, or add red pepper flakes if you like heat.
Variations and Substitutions
- Veggies: Swap the frozen peas and cauliflower for fresh crunchy veggies like carrots or bell peppers. Or, add in more veggies like finely shredded cabbage, diced or riced broccoli, and well-diced red bell pepper for a pop of color.
- Different nuts: Almonds, peanuts, or cashews can stand in for pistachios. I just love pistachios and think they work best when paired with the other ingredients. But, they aren’t quite budget-friendly.
- White sesame seeds: If you cannot find black sesame, white or a mix works. You can also swap in sunflower seeds.
- Add more oomph: A squeeze of lemon or lime juice brightens the dish if you like a fresher taste. Or, chop up some fresh herbs like parsley, cilantro, or scallions and sprinkle them on top as well.
- Make it a meal: Toss in cooked quinoa or brown rice to turn it into a hearty grain bowl. Or, add in some extra protein like maple chili tofu, cooked shrimp, or chicken to make this a main meal.
What to Serve with Pistachio Edamame Salad
This warm edamame salad is a versatile side dish. It goes well with:
- Chicken cakes
- Pork
- Sautéed tofu
- Air-fried salmon
- Turmeric quinoa, yellow rice, and soba or rice noodles.
Storage and Meal Prep
Store leftovers in an airtight container in the fridge for up to 3-4 days. Reheat gently in a skillet or microwave, or enjoy it cold or at room temperature as a meal-prep lunch. For the best crunch, keep the pistachios separate and sprinkle them on after reheating.
Final Thoughts
This pistachio edamame salad with black sesame proves that a few frozen vegetables and pantry spices can turn into something special. It is colorful, crunchy, and full of flavor. Give it a try, then leave a comment and star rating below to let me know how it turned out.
This pistachio edamame salad with black sesame is a warm, skillet salad made with frozen veggies, spices, black sesame seeds, and a generous handful of crunchy pistachios. It comes together in about 20 minutes, uses mostly freezer staples, and pairs with just about any protein you are cooking this week.
Ingredients
- 2 tablespoons olive oil or oil of your choice
- 1¾ cups chopped onion (about ½ of a large red or yellow onion)
- 1½- inch chunk fresh ginger peeled and chopped ((about 2 teaspoons chopped))
- 2 teaspoons ground coriander
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- ½ teaspoon chili powder
- 1½ cups frozen shelled edamame beans
- 1½ cups frozen green peas
- 2 cups frozen riced cauliflower
- 2 tablespoons black sesame seeds
- ½ cup pistachios (I used Nichols Farms Rosemary Garlic Pistachios)
- Salt and black pepper to taste
Instructions
- Peel and chop the onion.
- Heat 2 tablespoons of oil in a large skillet over medium heat. Add the onion and sauté for about 6 minutes, stirring often, until soft and fragrant.
- Peel and chop the ginger as the onion sautés, stir it into the onion, and sauté for 2 more minutes.
- Add the frozen cauliflower, edamame, and green peas, followed by the coriander, smoked paprika, oregano, and chili powder, to the pan with the sautéed aromatics. Stir well and sauté for about 5 minutes, until everything is warmed through.
- Add the black sesame seeds and stir well to coat. Then, take the pan off the stovetop.
- Season with salt and pepper. Use less salt, keeping in mind that the pistachios might already be salted. You can always add more salt later.
- Sprinkle on the pistachios and enjoy this salad warm or at room temperature.
Notes
- Use shelled edamame. Look for frozen shelled edamame beans (sometimes labeled mukimame), so you do not have to pop beans from pods.
- No need to thaw. Cooking the vegetables straight from frozen keeps them from turning mushy. If your skillet looks crowded, use a large, wide pan so the moisture can cook off.
- Mind the salt. Pistachios are often sold salted, so taste before you add extra salt.
Nutrition
Calories: 339kcal | Carbohydrates: 33g | Protein: 15g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Sodium: 35mg | Potassium: 944mg | Fiber: 11g | Sugar: 10g | Vitamin A: 806IU | Vitamin C: 67mg | Calcium: 162mg | Iron: 4mg
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