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Edamame Salad with Quinoa

This bright and festive salad will be the perfect recipe to bring to your next picnic, potluck, or even to prepare for delicious lunches through the week! Enjoy the sweet and satisfying flavor of corn kernels combined with the crunch of fresh cucumber and bell pepper. On top of that, you’ll get a punch of plant protein from the quinoa and edamame. And while this salad does have some salt included, it is still a low-sodium meal. This dish is great for those that need to follow a high potassium diet, with over 900 milligrams as an entrée and 450 milligrams as a side dish.
Approximately 2-1/2 cups as an entrée and 1-¼ cups as a side

Appropriate for


Edamame Salad with Quinoa


  • 2 cups frozen shelled edamame, thawed
  • cup no-salt-added frozen corn kernels, thawed (may use fresh or canned corn instead)
  • 1 small red onion, diced (may substitute additional red bell pepper)
  • 1 large cucumber, diced
  • 1 large red bell pepper, seeded and diced
  • 2 cups cooked quinoa (may use alternative cooked grain such as brown rice, bulgur, or farro)
  • 1 bunch fresh cilantro, chopped (may use fresh parsley instead of cilantro, if preferred)
  • 3 Tbsp red wine vinegar (may substitute champagne vinegar for red wine vinegar)
  • 4 Tbsp olive oil
  • ¼ tsp salt (may omit or reduce salt for further sodium restriction)
  • - Lime wedges


  1. Using a large bowl (preferably one with a lid), toss edamame, corn, onion, cucumber, bell pepper, quinoa, and cilantro together.
  2. Drizzle red wine vinegar, olive oil, and salt over vegetables and quinoa.
  3. Toss to combine well.
  4. Cover and refrigerate for at least one hour or overnight.

Meal types

Nutritional information


Main dish (4 servings)

  • Calories 411.2
  • Carbohydrates 47.2 g
  • Dietary Fiber 8.9 g
  • Total Sugars 7.3 g
  • Protein 16.9 g
  • Fat 18.9 g
  • Saturated Fat 2.7 g
  • Sodium 177.6 mg
  • Potassium 934.6 mg
  • Calcium 102.6 mg
  • Iron 4 mg
  • Phosphorus 334 mg


Side dish (8 servings)

  • Calories 205.6
  • Carbohydrates 23.6 g
  • Dietary Fiber 4.4 g
  • Total Sugars 3.6 g
  • Protein 8.4 g
  • Fat 9.5 g
  • Saturated Fat 1.4 g
  • Sodium 88.8 mg
  • Potassium 467.3 mg
  • Calcium 51.3 mg
  • Iron 2 mg
  • Phosphorus 167 mg