This Salad with Asian Dressing (High Protein) is a delightful way to enjoy a nutritious meal that is both satisfying and easy to prepare. Perfect for lunch or dinner, this salad combines fresh ingredients with a flavorful dressing, making it an ideal choice for any occasion. Whether you’re meal prepping for the week or looking for a quick dish to impress guests, this salad stands out for its vibrant colors and crunchy textures.
Why You’ll Love This Recipe
- High in Protein: Packed with edamame and quinoa, this salad delivers a hearty protein punch, keeping you full longer.
- Quick Preparation: With just 15 minutes of prep time, you can whip up this dish without spending hours in the kitchen.
- Versatile Ingredients: Customize the salad by adding your favorite vegetables or proteins to suit your taste.
- Budget-Friendly: Utilizing affordable ingredients makes it easy to maintain a healthy diet without breaking the bank.
- Meal Prep Friendly: Store in jars for easy grab-and-go lunches throughout the week.
Tools and Preparation
To create your Salad with Asian Dressing (High Protein), you will need a few essential tools that make the process smooth and efficient.
Essential Tools and Equipment
- Mixing bowl
- Mason jars (or large bowl)
- Whisk
- Knife
- Cutting board
Importance of Each Tool
- Mixing bowl: Necessary for combining the dressing ingredients thoroughly.
- Mason jars: Ideal for meal-prepping individual servings, keeping salads fresh until ready to eat.
- Whisk: Ensures that all components of the dressing blend smoothly.
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.
- 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)
How to Make Salad with Asian Dressing (High Protein)
Step 1: Make the Dressing
- In a medium bowl, whisk together:
- tamari,
- rice vinegar,
- maple syrup,
- toasted sesame oil.
Step 2: Prepare Meal-Prep Salad Jars
- For four mason jars:
- Add one-fourth of the dressing into each jar.
Layer in each jar:
- ½ cup chopped cucumber,
- ½ cup chopped celery,
- ½ cup sweet green peas,
- ½ cup shelled edamame,
- ½ cup cooked quinoa,
- ½ cup baby spinach,
- 2 tablespoons chopped cilantro,
- 2 tablespoons chopped scallion,
- 2 teaspoons toasted sesame seeds.
Seal and refrigerate for up to four days. Shake before serving. Add fresh lime juice to taste.
Step 3: Combine Salad Ingredients
Alternatively:
1. In a large bowl, combine:
chopped cucumber,
chopped celery,
sweet green peas,
shelled edamame,
cooked quinoa,
baby spinach,
chopped cilantro,
chopped scallion,
toasted sesame seeds.
- Pour over the dressing and mix well to combine.
Enjoy your delicious Salad with Asian Dressing (High Protein)!
How to Serve Salad with Asian Dressing (High Protein)
Serving a vibrant Salad with Asian Dressing is simple and versatile. Whether it’s for lunch or dinner, this salad can be tailored to suit your tastes and occasions.
Mason Jar Presentation
- Layered Delight: Use mason jars for meal prep. Layer the salad ingredients and dressing separately, keeping it fresh until ready to eat.
- Grab-and-Go: Perfect for busy days. Just grab a jar from the fridge, shake it up, and enjoy!
Family Style
- Shared Bowl: Serve in a large bowl for family-style dining. Guests can help themselves, making mealtime more communal.
- Toppings Bar: Set up a toppings station with additional ingredients like nuts or seeds for extra crunch.
Add Protein
- Grilled Tofu: For an extra protein boost, add grilled tofu on top of the salad.
- Chickpeas: Toss in some roasted chickpeas for added texture and protein.
How to Perfect Salad with Asian Dressing (High Protein)
To make your Salad with Asian Dressing even more delightful, consider these tips for perfection.
- Flavors: Adjust the dressing according to your taste. Add more maple syrup for sweetness or rice vinegar for tang.
- Fresh Ingredients: Use fresh produce whenever possible to enhance flavor and nutrition.
- Textural Contrast: Incorporate various textures by adding nuts or crunchy vegetables like bell peppers.
- Chill Before Serving: Refrigerate the salad before serving for a refreshing taste on warm days.
Best Side Dishes for Salad with Asian Dressing (High Protein)
Pairing side dishes with your Salad with Asian Dressing can elevate your meal. Here are some fantastic options to consider.
- Spring Rolls: Fresh vegetable spring rolls are light and complement the salad’s crunchiness well.
- Edamame Hummus: A creamy dip made from edamame adds an extra protein punch and pairs nicely with pita chips.
- Quinoa Patties: These savory patties can be a hearty addition, providing more protein and flavor variety.
- Roasted Sweet Potatoes: The sweetness of roasted sweet potatoes balances the tangy dressing perfectly.
- Miso Soup: A warm bowl of miso soup makes a comforting side that complements the freshness of the salad.
- Cucumber Kimchi: This fermented dish offers a spicy kick that enhances the overall flavor profile of the meal.
Common Mistakes to Avoid
When making this Salad with Asian Dressing (High Protein), there are a few common pitfalls to be aware of.
- Using regular soy sauce: Opt for tamari or low-sodium soy sauce to keep the salad healthier and reduce sodium intake.
- Skipping the meal prep jars: Not using jars can lead to uneven dressing distribution. Meal prep in jars ensures each serving is perfectly layered and ready to go.
- Ignoring ingredient freshness: Using wilted or old vegetables can impact flavor and texture. Always choose fresh produce for the best results.
- Neglecting flavor adjustments: Not tasting the dressing before adding it to the salad may result in a bland dish. Adjust lime juice or maple syrup according to your taste preference.
- Overcooking quinoa: Overcooked quinoa can become mushy and lose its texture. Ensure it’s cooked just right for a satisfying crunch in your salad.
Storage & Reheating Instructions
Refrigerator Storage
- Store in airtight containers for up to 4 days.
- Keep the dressing separate until ready to eat for optimal freshness.
Freezing Salad with Asian Dressing (High Protein)
- It’s not recommended to freeze this salad as fresh ingredients do not thaw well, affecting texture and taste.
Reheating Salad with Asian Dressing (High Protein)
- Oven: Preheat oven to 350°F (175°C) and warm for about 10 minutes. This method is great for larger portions.
- Microwave: Heat on medium power in short bursts of 30 seconds, stirring in between until warm.
- Stovetop: Warm over medium heat in a non-stick pan, stirring frequently until heated through.
Frequently Asked Questions
Here are some common questions about making a Salad with Asian Dressing (High Protein).
Can I make this salad ahead of time?
Yes! This salad is perfect for meal prep. Prepare it in advance and store it in jars, keeping the dressing separate until you’re ready to eat.
Is this recipe gluten-free?
If you use tamari instead of regular soy sauce, this high-protein salad can be gluten-free, making it suitable for those with gluten sensitivities.
What other protein sources can I add?
Consider adding grilled chicken, tofu, or chickpeas for extra protein if you want more variety in your high-protein salad.
How long does this salad stay fresh?
The salad stays fresh for up to 4 days when stored properly in the refrigerator. Just remember to keep the dressing separate until serving.
Can I customize the vegetables?
Absolutely! Feel free to swap out any of the vegetables for your favorites or whatever you have on hand. This salad is very versatile!
Final Thoughts
This Salad with Asian Dressing (High Protein) is not only delicious but also incredibly versatile. You can customize it based on your preferences and what’s available in your kitchen. Whether you’re meal prepping or looking for a quick lunch, this colorful salad will satisfy your cravings while keeping things nutritious. Give it a try today!
Salad with Asian Dressing (High Protein)
This Salad with Asian Dressing (High Protein) is a vibrant and nutritious dish that’s perfect for any meal. Bursting with color and crunch, this salad combines fresh vegetables, protein-rich edamame, and fluffy quinoa, all tossed in a deliciously tangy Asian dressing. Whether you’re looking for a quick lunch or prepping meals for the week, this salad is not only easy to make but also incredibly satisfying. It’s versatile enough to customize with your favorite vegetables or proteins, making it an ideal solution for busy weekdays or impressing guests at dinner. Enjoy this healthy vegan option that promises to be both delightful and filling.
- Prep Time: 15 minutes
- Cook Time: None
- Total Time: 0 hours
- Yield: Serves 4
- Category: Salad
- Method: Mixing
- Cuisine: Asian
Ingredients
- 1/4 cup tamari (or low-sodium soy sauce)
- 1/4 cup rice vinegar
- 1 tablespoon maple syrup
- 2 cups chopped cucumber
- 2 cups chopped celery
- 2 cups sweet green peas
- 2 cups shelled edamame
- 2 cups cooked quinoa
- 2 cups baby spinach
- Fresh lime juice
Instructions
- In a medium bowl, whisk together tamari, rice vinegar, maple syrup, and sesame oil to create the dressing.
- For meal prep, divide the dressing into four mason jars and layer in the remaining ingredients: cucumber, celery, peas, edamame, quinoa, spinach, cilantro, scallion, and sesame seeds. Seal and refrigerate.
- Alternatively, combine all ingredients in a large bowl and mix well with the dressing before serving.
Nutrition
- Serving Size: 1 jar (about 350g)
- Calories: 360
- Sugar: 8g
- Sodium: 550mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 49g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
