Name: High Protein Adzuki Bean Edamame Salad
Total time: 10 min
Ingredients: 1 12-ounce bag frozen shelled edamame (thawed); 1 15-ounce can red Adzuki beans (drained and rinsed); 1 red bell pepper (diced); 4 scallions (green parts only, thinly sliced); 2 tbsp fresh cilantro (chopped); 3 Persian cucumbers (diced); 1 tbsp toasted sesame seeds; 2 tbsp unseasoned rice vinegar; 1 1/2 tbsp tamari or soy sauce; 1 1/2 tbsp almond butter; 1 1/2 tbsp maple syrup; 1 tsp Sriracha (or other red chili hot sauce); 1 tsp toasted sesame oil; 1/4 tsp ground ginger; 1/4 tsp garlic powder

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Looking for a double-dose of plant-based protein? This vegan Adzuki Bean Edamame salad is your answer! Ready in under 10 minutes, this make a quick, easy, and satisfying plant-based meal.

If you like this recipe, you’ll also like: Easy, Fresh, Oil-Free Black Bean Corn Fiesta Salad, Easy and Light Plant-Based Thai Cucumber Salad with Peanuts, Cold Peanut Noodle Salad, 5-Minute Mango Black Bean Salad, and How to Make a 5-Minute Soba Noodle Peanut Bowl.

High Protein Adzuki Bean Edamame Salad from Plants-Rule

Getting Protein on a Vegan Diet

A big concern that people often have when adopting a plant-based diet is protein. With decades of marketing and ads pushing the protein agenda, it can be hard to believe that you can get enough protein simply from plants. However, when you do the math, you will quickly realize that as long as you eat balance of whole foods, you’re going to get enough protein.

How Much Protein Do I Need?

Government recommendations for protein intake have varied over the years. As of 2024, the United States recommends 0.8 grams of protein per kilogram of body weight. The World Health Organization, on the other hand, recommends 0.66 grams of protein per kilogram of body weight. Even just looking at the higher US recommendation, a 140-pound person, would need about 50 grams of protein a day. When you consider that all whole foods have at least some protein (even raspberries have protein!) getting your protein becomes quite easy on a whole foods, plant-based diet.

Watch the Informational Video Talking about Protein Myths

https://youtu.be/hmOVaoWFWy0

What If I Still Worry About Protein?

Not convinced that 50g of protein is enough? Don’t worry, I’m in the same boat. As an athlete, I’ve always given protein extra focus. I’ve definitely experienced a few moments during workouts where I hit an energy wall. However, these came at a few distinct times: The first was when I was first adopting at WFPB lifestyle and was so afraid of carbs and grains I was making watermelon my entire meal. The other few times have been when I’ve been traveling and in situations where I didn’t have access to whole foods. Subsisting on white rice, white bread, and oil-laden dishes often leaves a protein deficiency.

Advice on Getting Extra Protein: Double It

A simple piece of advice I’ve adopted for ensuring I get enough protein is to Double It. By that, I mean making sure there are two forms of plant-based protein on your plate. Some examples of Double It protein are:

Soba Noodle Salad with Edamame — Soba noodles and edamame are the main protein sources

Tex-Mex Quinoa Stuffed Pepper — Quinoa and beans are the main protein sources

Pumpkin Steel Cut Oats — Oats and Pecans are the main protein sources

Black Bean Corn Fiesta Salad — Beans and corn are the main protein sources

I also recently started using vegan protein powder that I add to smoothies and oatmeal to help supplement my protein intake. Besides protein, it has other key nutrients (like B12, Iron, Zinc, and Magnesium). I take this when I travel, too, which makes it really helpful when I’m not sure if I’ll have access to whole foods like beans, quinoa, edamame, and whole grains.

Easy, Fresh, Oil-Free Black Bean Corn Fiesta Salad - Healthy, Plant-Based, Oil-Free Whole Foods Vegan Recipe from Plants-Rule — Easy, Fresh, Oil-Free Black Bean Corn Fiesta Salad – Healthy, Plant-Based, Oil-Free Whole Foods Vegan Recipe from Plants-Rule

How to Get Double Plant-Based Protein: Adzuki Beans and Edamame

For this salad, I combine edamame and Adzuki beans to get a delicious combination for double protein. Shelled edamame, also know as soy beans, can be found in the freezer section of almost any grocery store. Just be sure to get the shelled edamame (and not the ones still in the pods).

Red Adzuki beans, also known as red mung beans, are typically found in Asian cooking. They are often sweetened with sugar and used in Chinese desserts like mooncakes and red bean ice. In Japan, adzuki beans also appear frequently in desserts, often as a sweet, red, custard-like filling in pastries. You can often find Adzuki beans with the other canned beans in your grocery.

Chef Katie’s Oil-free Plant-Based Cooking Tips:

Almond Butter or Peanut Butter: You can use any nut or seed butter for this dressing. No need to go out and buy a whole new jar just for this! I’ve tried it with almond butter, peanut butter, and tahini, and they’ve all been delicious!

Nut Butter Ingredients: Double-check the ingredients label on your peanut butter and nut butter. Look for a brand that has no extra oils, sugars, or syrups listed. These are often called nut butter “spreads”

Chef’s Bottom-of-the Jar Trick: Use an empty (or near-empty “bottom of the jar”) almond butter jar to make a big batch of the Almond Dressing. You can whip up this bowl in minutes, or use it as a dressing for salad, a dip for veggies, or even poured over roasted sweet potatoes or Tofu

Adzuki Bean Substitution: If you can’t find Adzuki beans, you can swap out for another small bean or lentil. Brown lentils, black lentils, red kidney beans, and even white Navy beans would all make delicious substitutions.

Toasted Sesame Oil: This recipe uses a tiny amount of oil in the form of toasted sesame oil. A little goes a long way with this ingredient. While I typically skip any refined oils, the flavor of is hard to replace. If you prefer to go oil-free, though, just omit this ingredient.

Why You’ll Love this High Protein Adzuki Bean Edamame Salad

This healthy colorful salad hits all of the right notes for taste. The simple oil-free dressing comes together with a few pantry ingredients. The beans, vegetables, and sesame seeds add a nice contrast of textures and flavors. I think you’ll love this salad because it:

Comes together in under 10 minutes
Is Gluten-Free, Whole Foods, Plant-Based Vegan
Has double plant-based protein
Holds up well for Meal Prep
Makes a delicious, satisfying lunch

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