Quinoa Edamame Salad
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Make this quinoa edamame salad and you won’t have to wonder where to get your plant-based protein. Quinoa, a whole grain with lots of fiber, is also a reliable source of protein. Edamame, which are young, green soybeans also pack a protein punch. Add your favorite colorful, crunchy ingredients like celery, carrots, or red bell pepper. Sunflower seeds and a tangy, nutty dressing seal the deal. Garnishing it with sea vegetables (pictured here) adds important micronutrients and if you want an even bigger boost of protein, you buy marinated tofu, cube it, and toss that in as well.
Enjoy this satisfying dish full of texture, flavor, and nourishment for lunch or as a side dish with dinner.
1 cup quinoa, rinsed
1 1/4 cup water
1/4 cup fresh lemon or lime juice
2 tablespoons olive oil
2 tablespoons rice or apple cider vinegar
2 tablespoons soy sauce or tamari
2 teaspoons toasted sesame oil
2 cloves garlic, minced/pressed/grated
1-inch piece fresh ginger, grated
1 1/2 cups frozen edamame beans, thawed
1 red bell pepper, chopped into 1/4-inch pieces
2 scallions, thinly sliced
2 celery stalks, thinly sliced
1/2 cup unsalted sunflower seeds
Small handful of fresh herbs (parsley, basil, or cilantro), chopped
Optional, dried arame, furikake, or dulse flakes to garnish
To cook quinoa, put it in a small pot and add the water. Cover partially and bring to a boil, then reduce heat and simmer for about 10 minutes, until water is absorbed. Grains should be tender but retain a slight crunch when done. Remove from heat and fluff with a fork.
In a medium bowl, whisk together the lemon juice, olive oil, vinegar, toasted sesame oil, soy sauce, garlic, and ginger. Add the quinoa to the bowl. Stir in the edamame, bell pepper, scallions, celery, sunflower seeds, and fresh herbs. Garnish with sea vegetables and serve.
Measuring cups & spoons
Small pot with lid
Medium mixing bowl
The fiber in quinoa can help reduce cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease. (WebMD)
Studies show that eating a diet rich in soy reduces the risk of breast cancer. Eating soy protein rather than animal protein may significantly decrease LDL cholesterol levels. Isoflavones, which are found in edamame, have an effect on the body similar to estrogen. Studies show that these compounds can reduce symptoms of menopause. (WebMD)
Arame, furikake, and dulse are sea vegetables (Furikake is a Japanese seasoning typically made with toasted sesame seeds, nori, salt, and sugar that you can buy in the store.) Sea vegetables are a good source of iodine and important trace minerals often lacking in our diet.
*Quinoa is technically a seed but is included in the category of whole grains.