This high-protein Salad with Asian Dressing is a delightful blend of fresh vegetables and wholesome ingredients. Perfect for meal prep, this salad is not only healthy but also incredibly versatile. Whether you serve it as a light lunch, a side dish for dinner, or a satisfying snack, you’ll love its crunchy texture and rich flavors. Plus, it’s budget-friendly and easy to whip up in just 15 minutes!
Why You’ll Love This Recipe
- Quick to Prepare: With only 15 minutes of prep time, you can easily fit this salad into your busy schedule.
- High in Protein: Packed with edamame and quinoa, this salad delivers a protein punch to keep you satisfied.
- Flavorful Dressing: The zesty Asian dressing enhances each bite, making it a delicious option for your meals.
- Meal Prep Friendly: Ideal for making ahead of time, this salad stays fresh in the fridge for up to 4 days.
- Versatile Ingredients: Customize with your favorite veggies or grains to suit your taste preferences.
Tools and Preparation
Having the right tools on hand makes preparing this salad easier and more efficient. Here’s what you’ll need:
Essential Tools and Equipment
- Mixing bowl
- Whisk
- Mason jars (for meal prep)
- Knife
- Cutting board
Importance of Each Tool
- Mixing bowl: Essential for combining ingredients like the dressing and salad components without any mess.
- Whisk: Helps achieve a smooth emulsification of the dressing ingredients quickly.
- Mason jars: Perfect for storing individual servings while keeping the salad fresh.
Ingredients
This high-protein Salad with Asian Dressing is crunchy, healthy, and budget-friendly. Meal prep this quick and easy vegan salad for the week.
For the 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)
For the 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 (2/3 cups 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)
How to Make Salad with Asian Dressing (High Protein)
Step 1: Make the Dressing
- Whisk together the tamari, rice vinegar, maple syrup, and toasted sesame oil in a mixing bowl until well combined.
Step 2: Prepare Your Salad Jars
- Option 1 (For Meal-Prep Salad Jars):
- Add one-fourth of the dressing to each of the four mason jars.
- Layer in each jar:
- ½ cup cucumber,
- ½ cup celery,
- ½ cup green peas,
- ½ cup edamame,
- ½ cup quinoa,
- ½ cup spinach,
- 2 tablespoons cilantro,
- 2 tablespoons scallion,
- 2 teaspoons sesame seeds.
- Seal jars and refrigerate them for up to four days. Shake well before serving and add fresh lime juice to taste.
Step 3: Combine Ingredients in a Bowl
- Option 2:
- Transfer all chopped vegetables along with quinoa, edamame, peas, spinach, cilantro, scallion, and sesame seeds into a large bowl.
- Pour the dressing over the top and mix until everything is coated evenly.
Enjoy this flavorful high-protein salad as part of your healthy eating routine!
How to Serve Salad with Asian Dressing (High Protein)
This vibrant Salad with Asian Dressing can be served in various ways to enhance your meal experience. Here are some delicious serving suggestions that will elevate your salad game.
Mason Jar Presentation
- Layer the salad ingredients in mason jars for an appealing and portable option. This makes it easy for meal prep and on-the-go lunches.
Add Nutritional Boost
- Top the salad with additional protein sources like grilled tofu or tempeh for a heartier meal. This keeps it high in protein while adding flavor.
Serve with Lime Wedges
- Include fresh lime wedges on the side to allow diners to squeeze juice over their salads. This adds a zesty kick that complements the Asian dressing beautifully.
Pair with Whole Grain Bread
- Serve alongside slices of whole grain bread or pita for a satisfying crunch. This adds texture and balances the freshness of the salad.
Create a Salad Buffet
- Offer a variety of toppings, like crushed nuts or seeds, allowing everyone to customize their own salad. This interactive approach makes meals more fun.
Use as a Bed for Proteins
- Serve the salad as a bed for grilled chicken or shrimp. This transforms it into an impressive main dish while retaining its high-protein aspect.
How to Perfect Salad with Asian Dressing (High Protein)
To master this recipe, consider these helpful tips that will enhance your overall dish.
Choose Fresh Ingredients: Using fresh vegetables ensures maximum flavor and nutrition, making your salad even more enjoyable.
Experiment with Dressings: Feel free to adjust the dressing ingredients according to your taste preferences; add more maple syrup for sweetness or tamari for saltiness.
Quinoa Cooking Tips: Rinse quinoa before cooking to remove bitterness and ensure light, fluffy grains in your salad.
Customize Your Greens: Substitute baby spinach with other leafy greens like kale or arugula for different textures and flavors.
Storing Leftovers: If you have leftovers, store them separately from the dressing to keep the salad crisp until you’re ready to eat.
Garnish for Visual Appeal: Finish with extra toasted sesame seeds or chopped herbs on top for added color and flavor.
Best Side Dishes for Salad with Asian Dressing (High Protein)
Pairing side dishes with this high-protein Salad with Asian Dressing can create a well-rounded meal. Here are some great options:
Grilled Vegetable Skewers: Colorful skewers of zucchini, bell peppers, and onions add smokiness that complements the fresh flavors of the salad.
Brown Rice Noodles: Lightly seasoned rice noodles can serve as a perfect base, adding substance without overshadowing the main dish.
Roasted Chickpeas: Crunchy roasted chickpeas offer an excellent protein boost and a satisfying crunch that pairs well with the salad.
Sesame Garlic Green Beans: Quick sautéed green beans flavored with sesame oil and garlic bring an additional Asian flair to your meal.
Avocado Toast: Creamy avocado spread on whole-grain bread provides healthy fats that pair wonderfully with the refreshing salad.
Cucumber Sushi Rolls: These light rolls filled with veggies offer a fun way to enjoy similar flavors while being easy to prepare ahead of time.
Spicy Edamame: Seasoned edamame pods make an excellent finger food option that ties back into the high-protein theme of your meal.
Miso Soup: A warm bowl of miso soup serves as a comforting side, enhancing the Asian vibe of your dinner spread.
Common Mistakes to Avoid
When making your Salad with Asian Dressing (High Protein), it’s easy to make a few common errors. Here are some mistakes to watch out for:
Skipping the Dressing: Many people forget to prepare the dressing first. Always whisk together your tamari, rice vinegar, maple syrup, and sesame oil to ensure even flavor distribution.
Not Prepping Ingredients Properly: Chopping ingredients unevenly can lead to inconsistent textures. Make sure all veggies are chopped into similar sizes for a uniform crunch.
Ignoring Storage Tips: Improper storage can affect freshness. Use airtight containers and refrigerate your salad jars immediately after prep to maintain quality.
Overlooking Flavor Balance: Adding too much or too little of any ingredient can throw off the taste. Taste as you go and adjust lime juice, salt, or sweetness to achieve balance.
Neglecting Meal Prep Options: Not considering meal prep could lead to wasted ingredients. Use mason jars for portion control and convenience throughout the week.
Storage & Reheating Instructions
Refrigerator Storage
- Store salad jars in the fridge for up to 4 days.
- Use airtight containers to keep the ingredients fresh.
Freezing Salad with Asian Dressing (High Protein)
- Freezing is not recommended as it can change texture.
- Only freeze components like quinoa or edamame separately if needed.
Reheating Salad with Asian Dressing (High Protein)
- Oven: Preheat your oven to 350°F (175°C). Spread salad on a baking sheet for about 10 minutes until warmed through.
- Microwave: Place in a microwave-safe container and heat on medium power for 1-2 minutes, stirring halfway through.
- Stovetop: Add a splash of water or broth in a skillet over low heat, then stir until heated thoroughly.
Frequently Asked Questions
Here are answers to some common questions about making this delicious salad.
What makes this Salad with Asian Dressing (High Protein) healthy?
This salad is packed with protein-rich ingredients such as quinoa and edamame, making it a nutritious choice that supports muscle growth and overall health.
Can I customize my Salad with Asian Dressing (High Protein)?
Absolutely! Feel free to add other vegetables like bell peppers or carrots, or switch up the protein sources based on your preferences.
How long does it take to prepare the Salad with Asian Dressing (High Protein)?
Preparation takes only about 15 minutes. It’s a quick option for busy days!
Is this salad suitable for meal prep?
Yes! This Salad with Asian Dressing (High Protein) is perfect for meal prep. Store in jars for easy grab-and-go lunches throughout the week.
Final Thoughts
This high-protein Salad with Asian Dressing is not just healthy but also versatile and budget-friendly. Perfect for meal prep, you can easily customize it according to your taste preferences. Try it today and enjoy a nutritious dish that satisfies!
Salad with Asian Dressing (High Protein)
Indulge in this vibrant Salad with Asian Dressing, a high-protein delight that combines fresh vegetables and wholesome ingredients for a nutritious meal. Perfect for a quick lunch or as a side dish, this salad is not only health-conscious but also versatile enough to suit your taste preferences. Featuring protein-rich edamame and quinoa, it boasts crunchy textures and rich flavors enhanced by a zesty Asian dressing. Ideal for meal prep, you can whip it up in just 15 minutes, making it an excellent choice for busy days. Enjoy this refreshing dish that’s both satisfying and budget-friendly!
- Prep Time: 15 minutes
- Cook Time: None
- Total Time: 0 hours
- Yield: 4 servings
- Category: Salad
- Method: Mixing
- Cuisine: Asian
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 cups 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
- In a mixing bowl, whisk together tamari, rice vinegar, maple syrup, and toasted sesame oil until well combined to create the dressing.
- For meal prep jars: Add 1/4 of the dressing to four mason jars and layer in the following order: cucumber, celery, green peas, edamame, quinoa, spinach, cilantro, scallion, and sesame seeds. Seal jars and refrigerate.
- For a large salad: Combine all chopped vegetables with quinoa, edamame, peas, spinach, cilantro, scallion, and sesame seeds in a large bowl. Pour dressing over the top and toss until everything is evenly coated.
Nutrition
- Serving Size: 1 jar (approximately 300g)
- Calories: 320
- Sugar: 8g
- Sodium: 680mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg
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