High-Protein Asian Salad with Quinoa, Edamame, and Fresh Vegetables Recipe

Introduction

This vibrant salad with Asian dressing is a refreshing and protein-packed option perfect for a quick lunch or a light dinner. Combining fresh vegetables, edamame, quinoa, and a tangy sesame dressing, it offers both great flavor and satisfying nutrition in just 15 minutes.

Ingredients

• 1/4 cup tamari (or soy sauce, preferably low sodium)
• 1/4 cup plus 1 tablespoon rice vinegar
• 1 tablespoon plus 1 teaspoon maple syrup
• 1 tablespoon toasted sesame oil (or sesame oil)
• 2 cups chopped cucumber (about 1 large)
• 2 cups chopped celery (about 6 ribs)
• 2 cups sweet green peas (frozen, thawed)
• 2 cups shelled edamame (frozen, thawed)
• 2 cups cooked quinoa (2/3 cup dry, cooked)
• 2 cups baby spinach (chopped)
• 1/2 cup chopped cilantro
• 1/2 cup chopped scallion
• 2 tablespoons plus 2 teaspoons toasted sesame seeds
• Fresh lime juice (to taste)

Instructions

1. Step 1: Make the dressing by whisking together tamari, rice vinegar, maple syrup, and toasted sesame oil in a medium bowl.
2. Step 2: For meal prep jars, add one-fourth of the dressing to each of four 16-ounce mason jars. Layer ½ cup each of cucumber, celery, green peas, edamame, quinoa, spinach, 2 tablespoons each of cilantro and scallion, and 2 teaspoons sesame seeds into each jar. Refrigerate for up to 4 days, shake before serving, and add fresh lime juice to taste.
3. Step 3: Alternatively, transfer all the chopped vegetables, peas, edamame, quinoa, herbs, and sesame seeds to a large bowl. Pour the dressing over and toss well to combine. Serve immediately or chill before eating.

Tips & Variations

• Use low-sodium tamari or soy sauce to control saltiness and enhance the dressing’s balance.
• Substitute quinoa with cooked brown rice or farro for different textures.
• Add sliced avocado or toasted peanuts for extra creaminess and crunch.
• For a spicier kick, mix in a dash of chili flakes or sriracha into the dressing.
• Make larger jars (32-ounce) with doubled ingredients for a satisfying meal-size salad.

Storage

Store salad jars sealed tightly in the refrigerator for up to 4 days. Keep the dressing separate or at the bottom of the jars to prevent sogginess. For mixed salad in a bowl, cover and refrigerate for up to 2 days. When ready to eat, toss and add fresh lime juice. Reheating is not necessary as this salad is best enjoyed cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular soy sauce instead of tamari?

Yes, regular soy sauce works fine, but tamari is typically gluten-free and has a richer flavor. Using low-sodium versions helps keep the salad from becoming too salty.

Is this salad suitable for meal prepping?

Absolutely. The recipe is designed to be assembled into mason jars for easy grab-and-go meals, staying fresh for up to 4 days in the fridge.

High-Protein Asian Salad with Quinoa, Edamame, and Fresh Vegetables Recipe

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4.8 from 54 reviews

This vibrant Salad with Asian Dressing is a high-protein, nutrient-packed meal that combines fresh vegetables, quinoa, and edamame with a flavorful tamari and toasted sesame oil dressing. Perfect for a quick lunch or meal prep, it offers a refreshing crunch and a satisfying blend of sweet, salty, and tangy flavors, ready in just 15 minutes.

• Author: lina
• Prep Time: 10 minutes
• Cook Time: 5 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Asian-inspired
• Diet: Vegetarian

Ingredients

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Dressing

• 1/4 cup tamari (or soy sauce, preferably low sodium)
• 1/4 cup plus 1 tablespoon rice vinegar
• 1 tablespoon plus 1 teaspoon maple syrup
• 1 tablespoon toasted sesame oil (or sesame oil)

Salad

• 2 cups chopped cucumber (about 1 large)
• 2 cups chopped celery (about 6 ribs)
• 2 cups sweet green peas (frozen, thawed)
• 2 cups shelled edamame (frozen, thawed)
• 2 cups cooked quinoa (from 2/3 cup dry)
• 2 cups baby spinach (chopped)
• 1/2 cup chopped cilantro
• 1/2 cup chopped scallion
• 2 tablespoons plus 2 teaspoons toasted sesame seeds
• Fresh lime juice (to taste)

Instructions

1. Make the Dressing: In a medium bowl, whisk together tamari, rice vinegar, maple syrup, and toasted sesame oil until well combined and smooth.
2. Option 1 – Meal-Prep Salad Jars: Divide the dressing evenly among four 16-ounce mason jars (about 1/4 cup per jar). Layer in each jar ½ cup chopped cucumber, ½ cup chopped celery, ½ cup green peas, ½ cup edamame, ½ cup cooked quinoa, ½ cup chopped spinach, 2 tablespoons chopped cilantro, 2 tablespoons chopped scallion, and 2 teaspoons toasted sesame seeds. Seal the jars and refrigerate for up to 4 days. Before serving, shake the jar well to mix. Add fresh lime juice to taste.
3. Option 2 – Large Bowl Salad: In a large bowl, combine the chopped cucumber, celery, green peas, edamame, cooked quinoa, chopped spinach, cilantro, scallion, and toasted sesame seeds. Pour the prepared dressing over the salad and gently toss until everything is evenly coated. Add fresh lime juice to taste and serve immediately.

Notes

• Use low sodium tamari or soy sauce to control salt levels.
• For added protein, ensure quinoa and edamame are well cooked and thawed before using.
• This salad can be stored in the fridge for up to 4 days when prepared in jars.
• Add fresh lime juice just before serving to maintain brightness.
• Optional: Sprinkle extra toasted sesame seeds or chopped nuts for added texture.

Keywords: Asian dressing salad, high protein salad, quinoa salad, edamame salad, healthy meal prep, vegetarian salad, quick salad recipe