This vibrant and nutrient-dense Crunchy Quinoa Salad is a delightful blend of fresh vegetables, plant-based protein, and a zesty Thai-inspired peanut dressing. It’s perfect for meal prepping, serving as a main dish or a side, and stays fresh in the fridge for up to five days. Ideal for those seeking a healthy, satisfying, and flavorful meal.

Full Recipe:

Ingredients

1 cup dry quinoa
2 cups vegetable broth or water
1½ cups shredded purple cabbage
1 cup shelled edamame
1 bell pepper, thinly sliced
3 scallions, chopped
2 carrots, peeled and shredded
⅓ cup roasted peanuts
Handful of cilantro, chopped

Peanut Dressing

¼ cup peanut butter (or tahini)
2 tbsp low-sodium soy sauce
1 tbsp lime juice
1 tbsp rice vinegar
1 tbsp honey
1 tsp sriracha
1 tsp grated ginger
1 garlic clove
1–2 tbsp water (to adjust consistency)
Pinch of salt

Directions

Rinse the quinoa under cold water. In a medium pot, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce heat to low and cover. Simmer for 15–20 minutes, or until the liquid is absorbed. Remove from heat and let it sit, covered, for 10 minutes. Fluff with a fork and season lightly with salt.
While the quinoa cooks, prepare the vegetables: thinly slice the bell pepper, chop the scallions, and peel and shred the carrots. In a large bowl, combine the shredded cabbage, edamame, bell pepper, scallions, carrots, roasted peanuts, and cilantro.
For the dressing, blend together the peanut butter, soy sauce, lime juice, rice vinegar, honey, sriracha, grated ginger, garlic, and a pinch of salt in a blender or using an immersion blender. Add water as needed to achieve a smooth, pourable consistency.
Add the cooked quinoa to the vegetable mixture and pour the peanut dressing over the top. Toss everything together until well combined. Garnish with additional peanuts and cilantro if desired.
Serve immediately or refrigerate for later. The salad can be stored in the fridge for up to 5 days.

Nutritional Information (per serving)

Calories: Approximately 350 kcal
Protein: 12–15 g
Fat: 15–18 g
Carbohydrates: 40–45 g
Fiber: 6–8 g
Sugar: 5–7 g
Sodium: 300–400 mg

Crunchy Quinoa Salad: A Flavorful Fusion of Nutrition and Taste

The Crunchy Quinoa Salad is a vibrant, nutrient-packed dish that combines the wholesome goodness of quinoa with a medley of fresh vegetables and a Thai-inspired peanut dressing. This salad is not only visually appealing but also offers a delightful blend of textures and flavors, making it a perfect choice for a healthy meal or side dish.

The Nutritional Powerhouse of Quinoa

Quinoa, often referred to as a superfood, is a complete protein containing all nine essential amino acids. It’s rich in dietary fiber, B vitamins, and essential minerals like iron, magnesium, and phosphorus. Being gluten-free, quinoa is an excellent grain alternative for those with gluten sensitivities or celiac disease.

A Meal That Supports a Balanced Diet

This salad provides a perfect balance of macronutrients—protein, healthy fats, and carbohydrates—making it an excellent choice for a balanced diet. The plant-based protein from quinoa and edamame helps maintain muscle mass and supports growth and repair. Healthy fats from the peanut butter and peanuts contribute to heart health and satiety, keeping you feeling full longer. The fiber from the vegetables and quinoa supports digestive health and helps regulate blood sugar levels. With its nutrient-dense ingredients, this salad can help you stay energized and nourish your body throughout the day.

Sustainability and Eco-Friendly Meal Choice

In addition to being nutritious, the Crunchy Quinoa Salad is a great choice for those looking to reduce their environmental impact. By using plant-based ingredients like quinoa, edamame, and fresh vegetables, this salad helps decrease reliance on animal-based products, which have a higher environmental footprint. Moreover, quinoa is a crop that requires relatively low water compared to other grains like rice or wheat, making it a more sustainable option for the planet.

A Symphony of Fresh Vegetables

The salad incorporates a variety of colorful vegetables, each contributing unique nutrients and flavors:

Purple Cabbage: High in antioxidants and vitamin C, it adds a crunchy texture and vibrant color.
Bell Peppers: Rich in vitamins A and C, they provide sweetness and a crisp bite.
Carrots: Packed with beta-carotene, they offer a subtle sweetness and crunch.
Scallions: These add a mild onion flavor and are a good source of vitamin K.
Edamame: A great plant-based protein source, edamame adds a tender texture and nutty flavor.

The Thai-Inspired Peanut Dressing

The dressing is a harmonious blend of peanut butter, soy sauce, lime juice, rice vinegar, honey, sriracha, ginger, and garlic. This combination creates a creamy, tangy, and slightly spicy dressing that complements the salad’s fresh ingredients.

Versatility and Meal Prep

One of the standout features of this salad is its versatility. It can be served as a main dish or a side, and it’s suitable for various dietary preferences. The salad holds up well in the refrigerator, making it an excellent option for meal prepping. The flavors continue to meld and deepen over time, enhancing the overall taste.

Health Benefits

This salad is a nutritional powerhouse:

High in Protein: Thanks to quinoa and edamame, it provides a substantial amount of plant-based protein.
Rich in Fiber: The combination of quinoa and vegetables ensures a high fiber content, promoting digestive health.
Loaded with Antioxidants: Ingredients like purple cabbage and bell peppers are rich in antioxidants, which help combat oxidative stress.
Heart-Healthy Fats: The peanut dressing contributes healthy monounsaturated fats, beneficial for heart health.

Culinary Tips

Customize the Vegetables: Feel free to add or substitute vegetables based on seasonal availability or personal preference.
Adjust the Dressing: Modify the spice level by adjusting the amount of sriracha, or substitute peanut butter with almond butter or tahini for a different flavor profile.
Add Protein: For a more substantial meal, consider adding grilled tofu, tempeh, or even grilled chicken or shrimp.

Conclusion

The Crunchy Quinoa Salad is more than just a dish; it’s a celebration of wholesome ingredients coming together to create a flavorful and nutritious meal. Its vibrant colors, diverse textures, and rich flavors make it a standout choice for anyone looking to enjoy a healthy, satisfying salad. Whether you’re meal prepping for the week or preparing a dish for a gathering, this salad is sure to impress and nourish.

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