After a whirlwind week of work and endless to-do lists, I found solace in the kitchen, craving something vibrant and refreshing. That’s when I decided to whip up this High-Protein Salad with Asian Dressing, a dish that not only satisfies my hunger but rejuvenates my spirit. Picture crisp cucumbers and sweet peas mingling with protein-packed quinoa and edamame, all brought together with a luscious, tangy dressing that dances on your palate.
This salad isn’t just a feast for the eyes — it’s a celebration of textures, bursting with flavors that remind me of sunny afternoons spent enjoying fresh, homemade meals. Whether you’re meal prepping for busy weekdays or looking for a quick, nutritious side, this salad is your answer. Vegan, gluten-free, and loaded with goodness, it promises not just to nourish your body but to also remind you of the joys of homemade food over fast food. So, let’s dive into this colorful, crunchy delight that will leave you feeling refreshed and satisfied!
Why is this Salad with Asian Dressing perfect?
Vibrancy: This salad is a feast for the eyes, mixing crisp cucumbers, sweet peas, and colorful greens, ensuring every bite is visually delightful.
High-Protein: Packed with quinoa and edamame, you’ll enjoy significant protein that keeps you energized throughout your day.
Easy Meal Prep: Perfect for those on-the-go, it can be stored for days, making it an excellent addition to your meal prep routine.
Flavor Explosion: The tangy Asian dressing brings together all the ingredients, creating a refreshing taste sensation that stands out from typical salads.
Health Conscious: Vegan and gluten-free, this salad aligns with your nutritious choices, making it a guilt-free pleasure you’ll love.
Crowd-Pleaser: Whether you’re sharing at a gathering or serving it as a solo lunch, it’s sure to please everyone with its delightful crunch and zest!
Salad with Asian Dressing Ingredients
• Here’s what you need to make this delicious salad with Asian dressing!
For the Dressing
- Tamari or Soy Sauce – Provides umami flavor; opt for low-sodium for a healthier choice.
- Rice Vinegar – Offers tangy acidity to balance the savory notes.
- Maple Syrup – Adds a hint of sweetness; use honey as an alternative if desired.
- Toasted Sesame Oil – Imparts a nutty flavor; regular sesame oil can work in a pinch.
For the Salad
- Chopped Cucumber – Adds crunch and freshness; about 1 large cucumber is needed.
- Chopped Celery – Offers an extra crunch and refreshing taste; around 6 ribs will do.
- Sweet Green Peas – Bring sweetness and color; frozen peas can be used after thawing.
- Shelled Edamame – High in protein; frozen, thawed edamame works well, or use canned (rinse and drain).
- Cooked Quinoa – Acts as a nutrient-rich base; use about ⅔ cup dry or leftover cooked quinoa.
- Baby Spinach – Adds volume and essential nutrients; make sure to chop it finely.
- Chopped Cilantro – Enhances flavor with a fresh burst; parsley can substitute if cilantro isn’t your favorite.
- Chopped Scallions – Provide a mild onion flavor that brightens the salad.
- Toasted Sesame Seeds – Used as a garnish, adding texture and flavor.
How to Make High-Protein Salad with Asian Dressing
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Cook Quinoa: Rinse and cook the quinoa according to the package instructions. Once done, fluff it with a fork and let it cool completely. This will add a lovely base to your salad.
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Whisk Dressing: In a medium bowl, whisk together the tamari (or soy sauce), rice vinegar, maple syrup, and toasted sesame oil. This savory-sweet dressing will elevate your salad and bring everything together beautifully.
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For Meal Prep Salad Jars:
- Layer Ingredients: Begin by dividing the dressing among your jars. Layer in this order: chopped cucumber, celery, green peas, edamame, cooked quinoa, baby spinach, chopped cilantro, chopped scallions, and finish with a sprinkle of toasted sesame seeds.
- Store: Seal the jars and refrigerate for up to 4 days. When ready to enjoy, shake well and add fresh lime juice for an extra zing!
- For Large Bowl Method: In a large bowl, combine all the salad ingredients. Pour in the dressing and gently toss until everything is well-coated, ensuring a perfect distribution of flavors.
Optional: Garnish with additional toasted sesame seeds for extra texture.
Exact quantities are listed in the recipe card below.
What to Serve with High-Protein Salad with Asian Dressing?
Looking to create a complete dining experience with this vibrant salad? Here are some delightful pairings to elevate your meal!
- Crispy Spring Rolls: These light and crunchy rolls bring a splash of flavor, making them a fun appetizer to start your meal. Perfect for dipping in sweet chili sauce!
- Savory Quinoa Cakes: The nutty flavor of these cakes complements the salad’s layers wonderfully, providing an additional protein boost and delightful texture.
- Zesty Edamame Hummus: Creamy and rich, this dip adds a playful contrast to the refreshing salad, perfect for scooping with assorted vegetables or pita chips.
- Roasted Sweet Potatoes: Their natural sweetness and soft texture work harmoniously with the salad’s crunch, creating a balanced and heartwarming dish.
- Coconut Chia Pudding: For dessert, this creamy pudding infused with coconut is both light and satisfying, providing a sweet end to your meal that doesn’t overpower.
- Fresh Mango Smoothie: A refreshing fruit beverage to sip alongside your salad, its tropical notes enhance the Asian dressing’s flavors beautifully.
- Chilled Green Tea: This light beverage cleanses the palate while offering hints of floral notes, making it an ideal partner for the umami and sweetness of the salad.
- Chocolate Avocado Mousse: Rich and decadent, this dessert is a marvelous way to end your meal and adds a touch of indulgence that contrasts the healthy salad beautifully.
- Sparkling Water with Lime: Effervescent and refreshing, this drink enhances the flavors of your meal, adding a zing that pairs perfectly with the salad’s Asian-inspired dressing.
- Ginger Sesame Cookies: Lightly spiced and subtly sweet, these cookies make a delightful treat, providing a satisfying crunch that echoes the salad’s texture.
Make Ahead Options
These High-Protein Salad with Asian Dressing is a fantastic option for meal prep enthusiasts! You can chop the vegetables (cucumber, celery, and greens) up to 3 days in advance to save time without compromising quality. For optimal freshness, store them in airtight containers in the refrigerator. The dressing can also be prepared ahead of time and refrigerated for up to 1 week; just shake it well before serving. When you’re ready to enjoy your salad, simply layer the prepped ingredients in a jar or bowl with the cooked quinoa and edamame, pour the dressing over, and toss everything together. With these make-ahead tips, you’ll savor restaurant-quality flavors with minimal effort during your busy week!
How to Store and Freeze High-Protein Salad
Fridge: Keep your salad in an airtight container in the fridge for up to 4 days. The flavors will deepen, making it even more delicious on day four!
Freezer: For optimal quality, it’s best to avoid freezing this salad as the texture of fresh vegetables can change. However, you can freeze the cooked quinoa for up to 3 months separately.
Reheating: If you have leftovers, just shake your salad jar and enjoy it cold. You can also heat the quinoa if desired, but it’s best enjoyed fresh.
Meal Prep Tip: Store the dressing separately when prepped ahead to maintain the crisp texture of the veggies in your high-protein salad!
Salad with Asian Dressing Variations
Feel free to make this salad your own with these delightful twists and substitutions!
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Grain Swap: Replace quinoa with barley or farro for a nutty flavor and chewy texture. Each grain brings its distinct character, enhancing your salad experience.
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Protein Boost: Use chickpeas or black beans instead of edamame for a hearty protein source. The creaminess of chickpeas blends beautifully with the salad’s crunchy veggies!
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Veggie Variety: Toss in colorful bell peppers or shredded carrots for extra crunch and color. A rainbow of vegetables not only looks appealing but adds a spectrum of flavors!
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Nutty Addition: Sprinkle in some chopped nuts like almonds or cashews for added crunch and healthy fats. They provide a satisfying contrast to the soft quinoa and crispy veggies.
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Zesty Kick: Add a pinch of chili flakes or sliced jalapeños for some heat. Their spiciness will awaken your taste buds, transforming your salad into a savory adventure!
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Fresh Herbs: Swap cilantro for fresh basil or mint for a different aromatic experience. These herbs lend their unique fragrances, creating a fresh twist to your salad.
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Creamy Dressing: Blend in a dollop of creamy tahini or peanut butter into the dressing for a richer flavor profile. A creamy dressing will coat the salad beautifully, adding depth.
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Fruit Enhancer: Incorporate diced apples or mangos for a sweet contrast to the savory elements. This fruity addition brightens the entire dish and adds a delightful surprise to each bite!
Expert Tips for High-Protein Salad
- Fresh Ingredients: Use fresh, high-quality vegetables for the best texture and flavor in your salad with Asian dressing. Avoid wilted or overripe produce.
- Layering for Longevity: When using jars for meal prep, always layer the ingredients with the dressing at the bottom to keep veggies crisp and prevent sogginess.
- Customize Protein: Feel free to adjust the protein sources; swap edamame with chickpeas or black beans if you’re looking for a different taste in your salad with Asian dressing.
- Herb Alternatives: If you’re not a fan of cilantro, parsley makes a great substitute in this recipe, maintaining that fresh flavor without the distinctive taste.
- Citrus Kick: Always finish your salad with a squeeze of fresh lime juice just before serving. It brightens the flavors and enhances the overall taste sensation!
- Prep Ahead: Make a larger batch and store it in an airtight container. This salad’s flavors will deepen over time, providing deliciousness for days!
High-Protein Salad with Asian Dressing Recipe FAQs
What is the best way to select ripe ingredients for my salad?
Absolutely! When choosing cucumbers, look for firm ones that are dark green without any dark spots or wrinkles. For fresh peas, they should be bright green and plump. If you’re using edamame, opt for vibrant green color and firm texture, ensuring they’re thawed before mixing into your salad.
How should I store leftovers of the high-protein salad?
For optimal storage, place your salad in an airtight container in the fridge. It stays fresh for up to 4 days, and surprisingly, the flavors will deepen over time. Always give it a gentle shake before serving, and feel free to add a splash of fresh lime juice for that extra zing!
Can I freeze the high-protein salad with Asian dressing?
The more the merrier, but freezing this salad isn’t recommended due to the fresh veggies’ texture changes. However, you can freeze the cooked quinoa separately in a freezer-safe bag for up to 3 months. Just thaw it overnight in the fridge when you’re ready to enjoy your salad again!
What if I can’t find edamame?
No worries! If edamame isn’t available, you can easily substitute it with chickpeas or black beans. Rinse and drain canned varieties for a quick solution. Each option will still provide the protein boost you need for your delicious high-protein salad!
Are there any dietary considerations for this salad?
This salad is inherently vegan and gluten-free, making it suitable for many dietary preferences. If you’re preparing this for pets, avoid adding the dressing or any seasonings like soy sauce, as they can be harmful to animals. Always check for individual allergies to ingredients like soy or sesame seeds, too.
High-Protein Salad with Asian Dressing for Delicious Meal Prep
Ingredients
Equipment
Method
- Rinse and cook the quinoa according to package instructions. Fluff it with a fork and let it cool completely.
- In a medium bowl, whisk together the tamari (or soy sauce), rice vinegar, maple syrup, and toasted sesame oil.
- Layer ingredients in jars: dressing, cucumber, celery, peas, edamame, quinoa, spinach, cilantro, scallions, and sprinkle with sesame seeds.
- In a large bowl, combine all salad ingredients, pour dressing, and gently toss until well-coated.