Mediterranean Edamame Toss


Enjoy a superfood lunch with this light and fresh soybean-and-quinoa salad.

Mediterranean Edamame Toss
Prep Time:
20 mins
Additional Time:
15 mins
Total Time:
35 mins
4 servings


  • ½ cup uncooked quinoa, rinsed and drained

  • 1 cup water

  • 1 cup ready-to-eat fresh or frozen, thawed shelled sweet soybeans (edamame)

  • 2 medium tomatoes, seeded and chopped

  • 1 cup fresh arugula or spinach leaves

  • ½ cup chopped red onion

  • 2 tablespoons olive oil

  • 1 teaspoon finely shredded lemon peel

  • 2 tablespoons lemon juice

  • ¼ cup crumbled reduced-fat feta cheese

  • 2 tablespoons snipped fresh basil

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground black pepper


  1. In a medium saucepan, combine quinoa and water. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until quinoa is tender and liquid is absorbed, adding edamame the last 4 minutes of cooking.

  2. In a large bowl, combine quinoa mixture, tomato, arugula, and onion.

  3. In a small bowl, whisk together olive oil, lemon peel, and lemon juice. Stir in half of the cheese, the basil, salt, and pepper. Add mixture to quinoa mixture, tossing to coat. Sprinkle with remaining half of the cheese. Serve at room temperature.

Nutrition Facts (per serving)

237 Calories
12g Fat
23g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 237
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 5g 17%
Total Sugars 4g
Protein 11g 21%
Total Fat 12g 15%
Saturated Fat 2g 11%
Cholesterol 3mg 1%
Vitamin A 856IU 17%
Vitamin C 21mg 24%
Folate 58mcg 14%
Sodium 276mg 12%
Calcium 108mg 8%
Iron 2mg 13%
Magnesium 55mg 13%
Potassium 321mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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