10 Minutes Fibre & Protein Packed Salad
10 MINUTES FIBRE & PROTEIN PACKED SALAD is a easy Japanese recipe that serves 2. 210 calories per serving. Recipe by TIFFYCOOKS on YouTube.
Prep: 8 min | Cook: 2 min | Total: 15 min
Cost: $3.65 total, $1.83 per serving
Ingredients
- 1 cup Edamame (shelled, frozen) (Thawed and drained)
- 1/2 medium Cucumber (Seeded and diced)
- 1/4 small Red Onion (Thinly sliced)
- 2 stalks Green Onion (Thinly sliced, both white and green parts)
- 1 tablespoon Yuzu Juice (Fresh or bottled)
- 1 tablespoon Soy Sauce (or Tamari for gluten‑free) (Low‑sodium preferred)
- 1 teaspoon Sesame Oil (Toasted sesame oil for flavor)
- 1 teaspoon Honey (Optional, for a touch of sweetness)
- 1 tablespoon Sesame Seeds (Toasted)
- 1 teaspoon Furikake Seasoning (Japanese rice seasoning)
Instructions
Blanch the Edamame
Bring a saucepan of water to a boil, add the frozen edamame and cook for 2 minutes until bright green, then drain in a colander and rinse under cold water to stop cooking.
Time: PT2M
Temperature: Boiling
Prepare the Vegetables
While the edamame cools, dice the cucumber, thinly slice the red onion, and slice the green onion stalks.
Time: PT4M
Make the Yuzu‑Sesame Dressing
In a small bowl whisk together yuzu juice, soy sauce, sesame oil, and honey until smooth.
Time: PT1M
Combine All Ingredients
Add the blanched edamame, cucumber, red onion, and green onion to the mixing bowl. Pour the dressing over the vegetables and toss gently to coat evenly.
Time: PT2M
Finish with Sesame and Furikake
Sprinkle toasted sesame seeds and furikake seasoning over the tossed salad. Give a final light toss.
Time: PT1M
Nutrition Facts
- Calories
- 210
- Protein
- 12g
- Carbohydrates
- 15g
- Fat
- 9g
- Fiber
- 6g
Dietary info: Vegetarian, Gluten‑Free (use tamari), Low‑Calorie
Allergens: Soy, Sesame
Ingredient Substitutions
- Instead of Edamame (shelled, frozen): Green peas, Soybeans
- Instead of Cucumber: Zucchini, Celery
- Instead of Red Onion: White onion, Shallot
- Instead of Green Onion: Chives, Leeks
- Instead of Yuzu Juice: Lemon juice, Lime juice
- Instead of Soy Sauce (or Tamari for gluten‑free): Coconut aminos, Liquid aminos
- Instead of Sesame Oil: Peanut oil, Olive oil (light)
- Instead of Honey: Maple syrup, Agave nectar
- Instead of Sesame Seeds: Pumpkin seeds, Sunflower seeds
- Instead of Furikake Seasoning: Nori flakes, Sesame‑salt blend
Equipment Needed
- Mixing Bowl
- Knife
- Cutting Board
- Small Whisk or Fork
- Colander
- Saucepan (for blanching)
Critical Steps — Do Not Skip
- Blanch the edamame briefly to keep texture and color.
- Whisk the yuzu‑sesame dressing until fully emulsified.
- Toss the salad gently to avoid bruising cucumber.
Chef Tips from the Video
- Toast sesame seeds in a dry skillet for 1‑2 minutes for extra aroma.
- If fresh yuzu is unavailable, use a mix of lemon juice and a dash of orange zest.
- For extra protein, add a handful of roasted chickpeas.
Troubleshooting
Salad becomes soggy after sitting.
Drain excess moisture from cucumber and edamame, and keep dressing separate until serving.
Dressing separates or looks oily.
Whisk vigorously and add a tiny pinch of mustard or extra yuzu juice to re‑emulsify.
Too salty.
Add a splash of rice vinegar or extra yuzu juice to balance the flavor.
Storage
Refrigerator: Store in an airtight container for up to 3 days. Keep dressing separate if preparing ahead.
Freezer: Not recommended; texture will degrade.
Room temperature: Can sit at room temperature for up to 2 hours during a buffet.
Make-Ahead Tips
- Prepare the dressing and store it in a sealed jar for up to 5 days.
- Chop cucumber and onions a day ahead and keep them in water to stay crisp.
- Blanch edamame, cool, and refrigerate; add to salad just before serving.
Frequently Asked Questions
What is the cultural significance and history of edamame salads in Japanese cuisine?
Edamame, the young soybeans, have been a popular snack and side in Japan for centuries. Combining them with fresh vegetables and seasonings like furikake reflects the Japanese emphasis on balance, seasonal ingredients, and umami flavor.
What are traditional regional variations of Japanese cucumber salads that use yuzu and sesame?
In the Kansai region, cucumber salads often feature a light rice‑vinegar base with toasted sesame. In coastal areas, yuzu juice is added for a citrusy brightness, while furikake or nori flakes provide a salty finish.
How is a high‑fiber edamame cucumber salad traditionally served in Japan?
It is typically served as a side dish (okazu) alongside rice and main dishes, or as a refreshing starter during summer meals. The salad is presented in a small bowl and eaten with chopsticks.
What occasions or celebrations feature edamame‑based salads in Japanese culture?
Edamame salads appear at casual family gatherings, summer festivals (matsuri), and as part of bento boxes for picnics. Their quick preparation and high protein make them ideal for busy days.
How does this high‑fiber edamame cucumber salad fit into the broader Japanese cuisine tradition?
It embodies the Japanese principles of simplicity, seasonal freshness, and nutritional balance. The use of yuzu, sesame, and furikake ties the dish to classic Japanese flavor profiles while providing modern health benefits.
What are the authentic traditional ingredients for a Japanese edamame cucumber salad versus acceptable substitutes?
Authentic ingredients include shelled edamame, Japanese cucumber, rice‑vinegar or yuzu juice, toasted sesame oil, sesame seeds, and furikake. Substitutes can be lemon juice for yuzu, soy sauce or tamari for seasoning, and any seed (pumpkin, sunflower) for sesame.
What other Japanese dishes pair well with this high‑fiber edamame cucumber salad?
It pairs nicely with grilled salmon (shio‑yaki), teriyaki chicken, miso soup, or a simple bowl of steamed rice. The bright acidity cuts through richer umami dishes.
What makes this high‑fiber edamame cucumber salad special or unique in Japanese cuisine?
The combination of high‑protein edamame, crisp cucumber, and a tangy yuzu‑sesame dressing delivers a nutrient‑dense, low‑calorie side that is both refreshing and satisfying—an uncommon focus on fiber in traditional Japanese salads.
What are the most common mistakes to avoid when making this high‑fiber edamame cucumber salad?
Common mistakes include over‑cooking the edamame (making it mushy), overdressing which drowns the fresh vegetables, and not tossing gently enough, which can bruise the cucumber.
Why does this recipe use a yuzu‑sesame dressing instead of a plain soy‑vinegar dressing?
Yuzu adds a bright citrus note that balances the richness of sesame oil and furikake, creating a more complex flavor profile than a simple soy‑vinegar mix, while still staying true to Japanese taste principles.
Can I make this high‑fiber edamame cucumber salad ahead of time and how should I store it?
Yes, you can prep the vegetables and dressing separately. Store the dressed salad in an airtight container in the refrigerator for up to 3 days; add the sesame seeds and furikake just before serving to retain crunch.
What does the YouTube channel TIFFYCOOKS specialize in?
The YouTube channel TIFFYCOOKS specializes in quick, health‑focused recipes that blend Asian flavors with Western convenience, often highlighting high‑protein and high‑fiber dishes for busy home cooks.
How does the YouTube channel TIFFYCOOKS' approach to Japanese‑inspired cooking differ from other cooking channels?
TIFFYCOOKS emphasizes speed (10‑minute meals), minimal equipment, and nutrition facts, whereas many other channels focus on traditional techniques or elaborate presentations. The channel often adapts classic Japanese flavors into modern, easy‑to‑make meals.
Last updated: September 2, 2026
