Sushi-Inspired Seitan Salad


  • 1/4 cup (1.5 ounces) frozen shelled edamame
  • 1/3 cup (3 ounces) seitan, diced
  • One quarter (1 ounce) of a very ripe avocado, diced
  • 1 teaspoon sweet chili sauce
  • 1/2 teaspoon soy sauce (low-sodium variety if you are watching your salt intake)
  • 2 drops pure sesame seed oil (yes, just a mere 2 drops)


  • Put the edamame in a microwave-save bowl.  Cover with water, and nuke for 20-40 seconds (or until the edamame are heated all the way through).  Once warm, drain the water and place the cooked edamame in a bowl.
  • Add the remaining ingredients to the bowl.
  • Stir the ingredients with a spoonula to coat everything evenly.
  • Smile.  You just made a meal in literally 2 minutes.  Boom.  Eat, and enjoy.

Makes 1 serving.

Nutritional information per serving (approximates): 235 calories, 8.5 g fat, 12.5 g carbohydrate, 6 g fiber, 5 g sugar, 28 g protein.

edamame seitan salad

The ratings:
Mental Cost (ingredient availability): For most people, pretty low
Financial Cost (ingredient cost): Rather low
Emotional Cost (cooking skill level): Super low
Time Cost (recipe preparation):  Super DUPER low
Life Cost (clean up time/effort): Delightfully low
Worth It? (rate from 1-5): 4.919

Miscellaneous suggestions, insights, and/or thoughts:

I did not intend to make a recipe today.  I came home from yoga class, looked in my fridge, saw that I had avocado and seitan that I needed to use up in the next day or two, and racked my brain for what I could make that was a little different (as I was once again getting kind of bored with my food).  Thinking back to a fun sushi meal I had a few weeks ago, I decided to throw these six ingredients together and see how a dish might turn out – and I was genuinely surprised to learn that things turned out super-well!  This salad is crunchy (from the edamame) yet also creamy (from the avocado); sweet (from the chili sauce) but also earthy (from the seitan); filling but not heavy; and overall quite delicious and satisfying.  I had intended to make this dish just once – but I have a feeling this one might become a new standard in my meal planning repertoire.  Yay for successful experiments!


About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in asian, avocado, beans, edamame, food, postaweek, recipe, seitan, soy, vegetarian and tagged , , , , , , , , , . Bookmark the permalink.

2 Responses to Sushi-Inspired Seitan Salad

  1. Stef – This sounds yummy and easy. Are there different “flavors” of seitan or are they all pretty much the same like tofu? Curious as I haven’t done much experimenting with seitan.


    • Stef says:

      Hi Susanne, good to see you here! There are flavored seitans out there, but there are also “plain” ones, too. The kind I typically use is Westsoy, and it is readily found at Whole Foods. ( I usually purchase the kind in the red box, but the kind in the blue box also works. (They are the exact same flavor, just cut differently from one another [the red is strips, the blue is cubes].)


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