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16 March, 2016

Protein packed Edamame Salad with Almond, Hemp & Cilantro Dressing

Comments : 19 Posted in : Appetizer, condiments, Diabetes Friendly Thursdays on by : apsara Tags: , , , , , ,


Creating Recipes with a Cause! I am a proud DFT blogger. To learn about DFT, click here!

March is the month of start of Spring and cleansing of house and yards and discarding the old and welcoming the new. Let’s begin the onset of spring with some healthy PROTEIN PACKED Salads!

Have you heard of edamame? It is just another name for soybean that is harvested early with the pod. At this stage they are tender and edible and contain a lot of protein, and many nutrients while being low in calories. They are one of the few sources of complete plant protein, and one cup contains 20-40 % of recommended daily intake of iron, magnesium, phosphorous, thiamine, folate and vitamin K. Truly a powerhouse of nutrition! Read more here.

What are hemp hearts? They are shelled seeds of the hemp plant, nature’s most balanced source of proteins, essential fat and vitamins. Read more from this source. Their protein content is second only to soy.  For further information about hemp, read this interesting article from PBS.org. 



The dressing also contains soaked and peeled almonds, also a great source of good fat, protein, calcium and other minerals. Cilantro or coriander leaves add anti-oxidants, vitamins and fiber. I have paired edamame in the salad with some grated carrot for vibrant color, cucumber and spring onion for complementing flavor.

So, here you have the most protein packed plant-based salad recipe, that will just fill you up for hours and give a lot of energy. Give it a try!



Edamame Salad with Hemp-Cilantro Dressing

  • Servings: 2-3
  • Time: 20 minutes
  • Difficulty: easy
  • Print


frozen shelled edamame- 10 oz or about 250 g (use organic, if possible)

carrot- 1 or 2 

cucumber- 1

spring onion- 2-4

Ingredients for dressing:

peeled almonds- about 15

hemp hearts- 2 tbsp. (omit if not available)

cilantro leaves- 1/3 cup (packed)

garlic powder- 1/4 tsp.

sea salt- to taste

ground black pepper- 1/4 tsp.

juice of 1/2 lime

rice vinegar- 1 tsp. (optional)


1. Thaw edamame from freezer and steam cook it or saute with 1 tsp. coconut oil, till it  gets cooked thoroughly. Season with salt.

2. Prepare dressing by blending together almonds, hemp hearts, cilantro leaves with required amount of water. When it is a ground to a smooth paste, add all the spices, salt and adjust according to taste.

3.  Wash carrots, cucumber and spring onions. Grate carrots and slice cucumber and onion into small bits.

4. Combine all the salad ingredients in a bowl, mix in a tablespoon of dressing in, and serve with extra dressing on the side.


I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Linking this up at Throw Back Thursday #30.

Also taking this power-packed salad to Fiesta Friday #111, at Angie’s blog co-hosted by Naina of Spice in the City and Julianna of Foodie On Board. Thank you, ladies for a wonderful party!

Check out all the other DFT recipes from my friends:

1. Sonal: Kosumbari, Raw Vegan Mung Salad

2. Swati: Grilled Chicken, Spinach and Quinoa Salad

3. Shailja:  Asian Tofu Salad

4. Suchitra: Horse Gram Salad

5. Sarika: Nam Sod

6. Parvathy: Curried Turkey Apple Salad



19 thoughts on : Protein packed Edamame Salad with Almond, Hemp & Cilantro Dressing

  • March 17, 2016 at 12:21 am

    I am in love with your salad…might try it myself soon.. It’s not only protein packed, it is good in fiber too!! Brilliant!!!

    • apsara
      March 18, 2016 at 3:30 am

      Thank you, Sonal. It truly is filled with good stuff and kept me full and energetic for 4 hours!

  • Pingback: Kosumbari, Raw Vegan Mung Salad | Simplyvegetarian777

  • parvathy
    March 17, 2016 at 8:36 pm

    Thats a lovely salad Apsara . Love the dressing and it is full of protein for sure !! Great job

    • apsara
      March 18, 2016 at 3:31 am

      Thank you, dear Paro.

  • March 19, 2016 at 12:56 am

    I love edamame and hemp seed, so I just know I would devour your salad. Great recipe:)

    • apsara
      March 20, 2016 at 8:49 pm

      Thank you, Lily!

  • March 19, 2016 at 1:33 am

    Yikes! This salad is a gorgeous burst of health! I am all over this one! Thanks so much for bringing us a wonderfully healthy dish to celebrate Fiesta Friday this week! 😀

    • apsara
      March 20, 2016 at 8:50 pm

      I’m delighted to bring it for FF crowd, Julianna. So glad you like it!

  • March 19, 2016 at 2:51 am

    I have somewhat recently discovered hemp seeds and all their nutritional benefits. Your dressing looks great! I look forward to trying it!

    • apsara
      March 20, 2016 at 8:51 pm

      True, even I’m a recent fan of hemp. Hope you like it when you make it!

  • March 19, 2016 at 2:55 am

    I have somewhat recently discovered hemp seeds and their nutritional benefits. I look forward to trying your dressing recipe! Thank you for sharing it!

  • March 20, 2016 at 5:12 pm

    I am a big fan of edamame. I love your dressing. Sounds so flavorful. I will try your version.

    • apsara
      March 20, 2016 at 8:47 pm

      Thanks, Suchitra. Hope you like it as much as we did!

  • March 23, 2016 at 2:30 am

    Apsara, your salad looks lovely…Love cilantro dressing….

    • apsara
      March 23, 2016 at 2:49 am

      thank you, Sarika.

  • March 23, 2016 at 2:24 pm

    I’m always looking for salads with some “heft!” Thanks for sharing with us on Throwback Thursday!


    • apsara
      March 23, 2016 at 4:53 pm

      Thank you for the opportunity, Mollie. So glad you like this!

  • Pingback: Grilled Chicken, Quinoa and Spinach Salad – LET'S COOK HEALTHY TONIGHT!

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