Easy Edamame Quinoa Salad Recipe: Fresh, Zesty & Wholesome

Quinoa brings a delightful twist to this edamame quinoa salad packed with vibrant colors and robust nutrients.

Crisp green pods burst with protein-rich edamame that dance alongside fluffy grains.

Mediterranean-inspired seasonings weave through each delectable bite, creating a symphony of fresh flavors.

Crunchy vegetables add unexpected texture to this light and satisfying dish.

Nutritionists praise the balanced combination of plant-based ingredients that fuel your body with essential minerals.

Refreshing herbs like mint and parsley provide a zesty lift to every forkful.

You won’t believe how simple yet incredible this salad can be, perfect for lunch or a quick weeknight meal.

Edamame Quinoa Salad That’s Clean Crisp And Satisfying

• Boost Quick Nutrition: Pack a powerful protein punch with quinoa and edamame, delivering complete amino acids in every delightful bite.
• Simplify Meal Prep: Whip up this salad in under 30 minutes, making it perfect for busy professionals seeking healthy, fast lunch solutions.
• Customize Flavor Flexibility: Easily swap ingredients like switching mango for peaches or almonds for sunflower seeds, creating endless tasty variations that suit personal preferences.
• Nutrient-Dense Wellness: Combines superfoods like kale, quinoa, and avocado, offering an incredible balance of vitamins, minerals, and antioxidants for optimal health support.

Edamame Quinoa Salad Add-ins

Main Ingredients:

Quinoa: A protein-packed seed that forms the base of the salad, light and fluffy when cooked. Choose organic or pre-rinsed for best results.

Kale: A nutrient-dense leafy green that provides a robust texture and needs massage to soften. Look for fresh, crisp leaves without yellowing.

Edamame: Young soybeans that add protein and a vibrant green color. Select frozen or fresh, shelled for convenience.

• Red Onion: Adds sharp flavor and crunch to the salad. Choose firm onions with no soft spots.
• Tomatoes: Provides juicy freshness and bright color. Ripe, in-season tomatoes work best.
• Mango: Brings sweet tropical notes and soft texture. Select ripe but firm fruits.
• Avocado: Creamy element that adds richness and healthy fats. Choose ripe but not mushy avocados.
• Basil: Fresh herb that enhances overall flavor profile. Organic or homegrown preferred.

• Olive Oil: Smooth base for dressing that binds ingredients. Extra virgin recommended.
• Lemon Juice: Adds bright acidity and helps balance flavors. Fresh squeezed is ideal.
• Garlic: Provides depth and aromatic quality. Fresh cloves recommended.
• Dijon Mustard: Adds tangy complexity to dressing. Traditional French style works best.
• Honey or Agave: Provides subtle sweetness to balance dressing. Organic options preferred.
• Salt and Pepper: Essential seasonings for enhancing overall taste. Sea salt and fresh ground pepper recommended.
• Almonds: Toasted nuts for crunchy texture and nutty flavor. Raw almonds work best when toasted.

Edamame Quinoa Salad Cooking Instructions

Step 1: Cooking Quinoa Perfectly

Bring quinoa and water to a rolling boil in a medium pot.

Lower the heat, cover the pot, and let it simmer gently for 15 minutes.

Once done, fluff the quinoa with a fork and transfer to a spacious bowl to cool down completely.

Step 2: Whisking Zesty Dressing

• Olive oil
• Fresh lemon juice
• Minced garlic
• Dijon mustard
• Honey
• Chopped fresh basil
• Salt
• Black pepper

Blend or whisk these ingredients until smooth and set aside.

Step 3: Preparing Tender Kale

Place kale in a large mixing bowl and drizzle half the dressing over it.

Using clean hands, massage the kale for about 3 minutes until the leaves become soft and slightly wilted.

Step 4: Building Flavor Layers

• Cooked quinoa
• Edamame
• Diced red onion

Pour the remaining dressing and toss everything together, ensuring all ingredients are well-coated.

Step 5: Adding Fresh Finishing Touches

• Chopped tomatoes
• Diced mango
• Sliced avocado

Sprinkle toasted almonds on top for a delightful crunch.

Step 6: Serving Your Culinary Creation

Serve immediately for the freshest experience or refrigerate for a refreshing meal later.

Enjoy your nutritious and colorful salad!

Quinoa Salad Tips With Edamame Bite

• Toast quinoa in a dry pan before cooking to enhance its nutty taste and add depth to the salad.
• Gently work the dressing into kale leaves with your hands to break down tough fibers and make them more tender and digestible.
• Prepare quinoa and dressing a day in advance to save time and let flavors meld together for a more delicious meal.
• Swap edamame with chickpeas or grilled chicken for different protein options that suit your dietary needs.
• Add avocado just before serving to prevent browning and maintain its creamy texture and vibrant green color.

Reheating Edamame Quinoa Salad with Texture Intact

• Store leftovers in an airtight container for up to 3 days. Keep the salad chilled to maintain freshness and prevent avocado from browning.
• Store dressing separately from salad ingredients to keep vegetables crisp and prevent wilting.
• Gently warm quinoa base in microwave for 30-45 seconds. Add fresh avocado and tomatoes after reheating to preserve texture.
• For best taste and texture, consume within 1-2 days. Toss with additional fresh herbs or a splash of dressing before serving to revive flavors.

Flavor Boosts For Edamame Salad

• Pair with Crisp White Wine: Sauvignon Blanc or Pinot Grigio perfectly complement the salad's fresh, light flavors with their zesty and bright characteristics.
• Combine with Sparkling Water: Lemon or cucumber-infused sparkling water enhances the salad's refreshing profile and provides a clean, hydrating accompaniment.
• Match with Grilled Protein: Add grilled chicken, salmon, or tofu to transform this salad into a complete, protein-packed meal with balanced nutrition.
• Select Herbal Iced Tea: Mint or green tea creates a cool, aromatic pairing that echoes the salad's herb and vegetable notes without overwhelming the delicate ingredients.

Edamame Quinoa Salad Variations

• Mediterranean Makeover: Replace edamame with chickpeas, swap mango for roasted red peppers, and add crumbled feta cheese for a Greek-inspired version.
• Protein Power Bowl: Substitute quinoa with brown rice, add grilled chicken or tofu, and include black beans for extra protein and heartiness.
• Vegan Friendly Fusion: Keep the recipe plant-based by ensuring honey is replaced with agave nectar, and add roasted pine nuts instead of almonds for a nutty crunch.
• Gluten-Free Green Boost: Confirm quinoa is certified gluten-free, use tamari instead of regular soy sauce if needed, and incorporate spinach as an alternative leafy green for those with kale sensitivities.

FAQs

• Is quinoa a good source of protein?

Quinoa is a complete protein containing all nine essential amino acids. It provides about 8 grams of protein per cup, making it an excellent plant-based protein source for vegetarians and vegans.

• Why do we massage kale in this recipe?

Massaging kale breaks down the tough fibers, making it more tender and easier to digest. It also helps soften the leaves and reduce their bitter taste, creating a more pleasant texture in the salad.

• Can I substitute ingredients if I don't have some on hand?

You can easily swap edamame with green peas, replace mango with peaches, or use different nuts like walnuts instead of almonds. The key is maintaining a balance of textures and flavors.

• How nutritious is this edamame quinoa salad?

This salad is packed with nutrients, offering a balanced mix of protein from quinoa and edamame, healthy fats from avocado, vitamins from vegetables, and antioxidants from fresh ingredients.

Edamame Quinoa Salad Recipe

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4.6 from 19 reviews

• Total Time: 35 minutes
• Yield: 4 1x

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Description

Summer’s freshest Edamame Quinoa Salad delivers crisp Mediterranean flavors with protein-packed quinoa and vibrant green edamame. Zesty lemon dressing and fresh herbs make you crave each refreshing bite of this light, nutritious dish.

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Ingredients

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Main Ingredients:

• 1.5 cups frozen edamame, thawed
• 3/4 cup uncooked quinoa
• 1 large mango, pitted and diced
• 1 avocado, sliced
• 1 bunch kale, stems removed and finely diced

Vegetables and Herbs:

• 1 cup sliced grape tomatoes
• 1/3 cup diced red onion
• 46 large basil leaves, finely diced
• 1 garlic clove, minced

Dressing and Seasoning:

• 1/4 cup freshly squeezed lemon juice
• 1/4 cup olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (or agave nectar)
• 1.5 cups water
• Freshly ground salt and black pepper, to taste

Garnish:

• 1/4 cup toasted sliced almonds

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Instructions

1. Prepare the quinoa foundation by combining it with water in a medium saucepan, bringing to a vigorous boil, then reducing heat and simmering for 15 minutes until tender and fluffy.
2. Create a vibrant dressing by whisking together olive oil, lemon juice, minced garlic, Dijon mustard, honey, fresh basil, salt, and pepper until well emulsified and smooth.
3. Transform the kale’s texture by drizzling half the prepared dressing over the leaves and thoroughly massaging with hands for approximately 3 minutes, softening the raw greens and enhancing their palatability.
4. Construct the salad’s base layer by combining the cooled quinoa, tender edamame, and finely chopped red onion with the massaged kale, ensuring even distribution of ingredients.
5. Elevate the dish’s visual and flavor profile by gently folding in ripe tomatoes, sweet mango chunks, and creamy avocado slices, coating everything with the remaining dressing.
6. Provide a delightful crunch by sprinkling toasted almonds across the top of the salad just before serving.
7. Serve immediately for optimal taste and texture, or refrigerate for a refreshing meal later in the day.

Notes

• Rinse quinoa thoroughly before cooking to remove bitter coating and enhance its natural nutty flavor.
• Use freshly squeezed lemon juice for brighter, more vibrant dressing taste compared to bottled alternatives.
• Massage kale gently but firmly to break down tough fibers, making it more tender and easier to digest.
• Customize this salad by substituting edamame with chickpeas for a different protein profile or adding roasted sweet potatoes for extra warmth.

• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Category: Lunch, Snacks
• Method: Boiling
• Cuisine: Japanese

Nutrition

• Serving Size: 4
• Calories: 330
• Sugar: 7 g
• Sodium: 150 mg
• Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Trans Fat: 0 g
• Carbohydrates: 27 g
• Fiber: 8 g
• Protein: 10 g
• Cholesterol: 0 mg