Edamame and Quinoa Salad

This vibrant, protein-rich grain salad features tender edamame, fluffy quinoa, and a medley of fresh vegetables tossed in a zesty citrus dressing. It is a refreshing and wholesome dish that works perfectly for a healthy lunch or a colorful side dish at your next gathering.

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Combining the nutty flavor of quinoa with the crunch of cucumber and red bell pepper, this salad offers a balanced nutritional profile with 290 calories and 36g of carbohydrates per serving. The addition of fresh parsley and mint brings an aromatic brightness that complements the zesty lemon and rice vinegar dressing.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup shelled edamame (fresh or frozen)
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1/2 cucumber, diced
• 1/4 red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice (about 1 lemon)
• 1 tablespoon rice vinegar
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

Step 1

In a medium saucepan, combine quinoa and water. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes, or until the water is absorbed and quinoa is tender. Remove from heat and let cool.

Step 2

While the quinoa cooks, bring a small pot of water to a boil. Add edamame and cook for 3–4 minutes (or according to package instructions). Drain and set aside to cool.

Step 3

In a large bowl, combine cooled quinoa, edamame, cherry tomatoes, red bell pepper, cucumber, red onion, parsley, and mint.

Step 4

In a small bowl, whisk together olive oil, lemon juice, rice vinegar, Dijon mustard, salt, and pepper until well combined.

Step 5

Pour the dressing over the salad and toss gently to combine. Adjust seasoning to taste.

Step 6

Serve chilled or at room temperature.

Zusatztipps für die Zubereitung

Using the right tools makes this recipe a breeze: use a medium saucepan for the grains, a small pot for the edamame, and a whisk to emulsify the dressing in a small bowl. Always rinse your quinoa before cooking to ensure the best flavor and texture.

Varianten und Anpassungen

For extra crunch, add 1/4 cup toasted sunflower seeds or sliced almonds. You can also substitute lime juice for lemon or add a pinch of chili flakes if you prefer a bit of heat.

Serviervorschläge

This Edamame and Quinoa Salad pairs well with grilled chicken or tofu. It is hearty enough to serve as a standalone meal or as a versatile side dish for four people.

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Healthy eating doesn't have to be complicated. With its mix of fresh vegetables and protein-packed grains, this salad is a delicious way to fuel your body and enjoy vibrant, international flavors.

Recipe FAQs

→ Can I make this ahead of time?

Yes, this dish actually improves after a few hours as the flavors meld together. Store in an airtight container in the refrigerator for up to 4 days. Add fresh herbs just before serving.

→ Is edamame and quinoa salad gluten-free?

Yes, quinoa is naturally gluten-free. Always verify ingredients like packaged edamame and seasonings if you have celiac disease or severe gluten sensitivity.

→ How do I cook quinoa properly?

Rinse quinoa thoroughly before cooking to remove bitter compounds. Use a 1:2 ratio of quinoa to water, simmer covered for 15 minutes until fluffy, then let stand covered for 5 minutes before fluffing.

→ Can I add protein to make it more filling?

Grilled chicken, baked tofu, or chickpeas work beautifully. You could also top with feta cheese, sliced almonds, or hemp seeds for additional protein and texture.

→ What can I substitute for edamame?

Try shelled peas, chickpeas, black beans, or white beans. Each offers a different texture and flavor profile while maintaining the protein content.

→ How should I store leftovers?

Keep in an airtight container in the refrigerator for 3-4 days. The quinoa absorbs dressing over time, so you may want to add a splash of lemon juice before serving leftovers.