If you've only ever had this salad at a sushi restaurant, it's genuinely this easy to make at home. Edamame brings fiber and plant protein, wakame seaweed contributes fucoidan, a prebiotic compound your good bacteria appreciate, and a simple sesame dressing ties it together. Fifteen minutes, and you've got a side dish or light lunch that punches well above its weight for gut health.
Ingredients
- 2 cups shelled edamame (fresh or frozen)
- 2 tbsp dried wakame seaweed, rehydrated
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp soy sauce or tamari
- 1/2 tsp honey or sugar
- 1 tsp sesame seeds
- 1/2 tsp chili flakes (optional)
Instructions
- Cook edamame in boiling salted water for 3-4 minutes. Drain and cool slightly.
- Rehydrate wakame in warm water for 5-10 minutes, then drain well and squeeze out excess liquid.
- Whisk sesame oil, rice vinegar, soy sauce, and honey together in a bowl.
- Combine edamame and wakame in a serving bowl. Pour dressing over and toss.
- Top with sesame seeds and chili flakes if using. Serve chilled or at room temperature.
Nutrition Facts (per serving)
| Calories | 210 |
| Total fat | 10g |
| Total carbohydrates | 16g |
| Dietary fiber | 8g |
| Protein | 15g |
| Sodium | 340mg |
Why This Is Good for Your Gut
Edamame provides fiber and plant protein alongside isoflavones that gut bacteria metabolize into beneficial compounds. Wakame seaweed contains fucoidan, a prebiotic that supports beneficial bacterial growth. Sesame oil's lignans are converted by gut bacteria into beneficial enterolignans.
This one holds up well in the fridge, so make extra and use it as a grab-and-go lunch for a couple of days.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.