This Salad with Asian Dressing (High Protein) is a delightful mix of flavors and textures that makes it perfect for any occasion. Whether you’re looking for a quick lunch, meal prep for the week, or a nutritious side dish for dinner, this salad has you covered. Its crunchy vegetables and protein-rich ingredients create a satisfying dish that is both healthy and budget-friendly.
Why You’ll Love This Recipe
- Quick to Prepare: This recipe takes just 15 minutes from start to finish, making it ideal for busy days.
- High in Protein: Packed with quinoa and edamame, this salad provides a generous protein boost.
- Versatile Options: Customize the salad by adding your favorite vegetables or proteins to suit your taste.
- Meal Prep Friendly: Perfect for making ahead of time, enjoy fresh portions throughout the week.
- Vibrant Flavors: The combination of tamari, rice vinegar, and sesame oil creates an irresistible dressing that elevates the entire dish.
Tools and Preparation
To prepare this delicious salad efficiently, you’ll need some essential kitchen tools. These will help streamline your cooking process and ensure everything is done right.
Essential Tools and Equipment
- Mason jars or large bowl
- Whisk
- Chopping board
- Chef’s knife
Importance of Each Tool
- Mason jars: Great for meal prep, they keep your salad fresh and make it easy to grab on-the-go.
- Whisk: Ensures that your dressing is well combined and creamy, enhancing the flavor profile.
- Chopping board: Provides a safe surface for cutting vegetables, allowing for precise chopping.
- Chef’s knife: A good knife makes slicing through veggies effortless and enjoyable.
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 following ingredients in a medium bowl until smooth:
1. Tamari
2. Rice vinegar
3. Maple syrup
4. Toasted sesame oil
Step 2: Prepare Salad Jars or Bowl
For meal prep:
– Option 1 (Mason Jars):
– Divide one-fourth of the dressing into each of the four mason jars.
– Layer each jar with:
– 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 jars and refrigerate them for up to four days. Shake well before serving; add fresh lime juice to taste.
- Option 2 (Large Bowl): Transfer all prepared ingredients into a large mixing bowl. Pour in the dressing and toss gently until everything is coated evenly.
Enjoy your healthy and flavorful high-protein salad!
How to Serve Salad with Asian Dressing (High Protein)
This vibrant Salad with Asian Dressing is not only packed with protein but also versatile and enjoyable. Here are some creative serving suggestions to elevate your meal experience.
As a Main Course
- Serve the salad as a hearty main dish. Its high protein content from quinoa and edamame makes it filling and satisfying.
In Meal Prep Jars
- Prepare individual servings in mason jars. Layer the ingredients for easy grab-and-go meals throughout the week, ensuring freshness and flavor in every bite.
With Fresh Herbs
- Top your salad with extra herbs like basil or mint for an aromatic twist that enhances the Asian flavors in the dressing.
With Crunchy Toppings
- Add a sprinkle of chopped nuts or seeds, such as almonds or sunflower seeds, for an additional crunch and nutty flavor that complements the salad.
As a Side Dish
- Present it alongside grilled chicken or tofu for a balanced meal that pairs well with various proteins.
With Lime Wedges
- Serve lime wedges on the side so guests can add fresh juice according to their taste preferences, enhancing the salad’s brightness.
How to Perfect Salad with Asian Dressing (High Protein)
To make your Salad with Asian Dressing even more delightful, consider these helpful tips.
- Use fresh ingredients: Always opt for fresh vegetables and herbs to enhance flavor and nutrition.
- Adjust seasoning: Taste your dressing before adding it to the salad; adjust saltiness or sweetness based on your preferences.
- Chill before serving: Allow the salad to chill in the refrigerator for at least 30 minutes before serving; this helps meld the flavors together.
- Experiment with toppings: Feel free to add more high-protein toppings like grilled chicken, tofu, or chickpeas for variety.
- Store properly: If meal prepping in jars, layer ingredients correctly (dressings at the bottom) to prevent sogginess until ready to eat.
- Customize flavors: Don’t hesitate to experiment by adding different vegetables or using flavored vinegars for a unique twist on the dressing.
Best Side Dishes for Salad with Asian Dressing (High Protein)
Pairing side dishes with your Salad with Asian Dressing can create a complete meal that’s both nutritious and delicious. Here are some excellent options:
- Grilled Chicken Skewers: Marinated chicken skewers grilled to perfection provide an excellent protein boost.
- Roasted Sweet Potatoes: Sweet potatoes roasted in olive oil enhance sweetness and texture while complementing the salad’s flavors.
- Steamed Broccoli: Lightly steamed broccoli adds crunch and nutrients, making it an ideal pairing.
- Quinoa Pilaf: A seasoned quinoa pilaf offers additional protein and fiber while linking well with the Asian theme.
- Crispy Tofu Bites: Seasoned crispy tofu bites add extra protein and a satisfying texture contrast to your meal.
- Vegetable Spring Rolls: Fresh vegetable spring rolls provide a delightful bite-sized treat that matches well with Asian-inspired dishes.
- Spicy Edamame: Steamed edamame sprinkled with chili flakes offers a spicy kick that elevates your dining experience.
- Miso Soup: A warm bowl of miso soup serves as a comforting side that complements the fresh flavors of your salad perfectly.
Common Mistakes to Avoid
Avoiding common mistakes while preparing your Salad with Asian Dressing (High Protein) can elevate your dish. Here are some pitfalls to watch out for:
- Skipping the dressing preparation: Many people overlook this step, but a well-mixed dressing is crucial for flavor. Always whisk the ingredients together thoroughly before adding them to your salad.
- Using too much salt: While tamari or soy sauce adds flavor, overdoing it can make your salad overly salty. Opt for low-sodium options and taste before adding more salt.
- Not thawing frozen ingredients: If you use frozen peas or edamame directly, they can dilute the flavors. Ensure these ingredients are fully thawed and drained before mixing into your salad.
- Ignoring texture balance: A great salad has a variety of textures. Make sure to include crunchy elements like cucumber and celery alongside softer ingredients like quinoa and spinach.
- Forgetting about garnishes: Garnishes like sesame seeds and fresh lime juice enhance the presentation and flavor of your salad. Don’t skip these finishing touches!
Storage & Reheating Instructions
Refrigerator Storage
- Store in airtight containers to keep the freshness intact.
- Consume within 4 days to ensure optimal taste and texture.
Freezing Salad with Asian Dressing (High Protein)
- Freezing is not recommended for salads due to texture changes.
- If necessary, consider freezing individual components separately.
Reheating Salad with Asian Dressing (High Protein)
- Oven: Preheat to 350°F (175°C) and heat in an oven-safe dish until warmed through, about 10-15 minutes.
- Microwave: Place in a microwave-safe bowl, cover loosely, and heat in 30-second intervals until warm.
- Stovetop: Heat in a skillet over medium heat, stirring gently until warmed throughout.
Frequently Asked Questions
Here are some common questions about preparing the Salad with Asian Dressing (High Protein):
How can I customize my Salad with Asian Dressing (High Protein)?
You can add other vegetables like bell peppers or carrots for extra crunch. Consider incorporating grilled chicken or tofu for additional protein.
Can I prepare the Salad with Asian Dressing ahead of time?
Yes! This salad is perfect for meal prep. You can store it in jars or containers to enjoy throughout the week.
What makes this salad high in protein?
The combination of quinoa, edamame, and peas provides a substantial amount of protein, making this salad satisfying and nutritious.
Is this recipe suitable for vegan diets?
Absolutely! All ingredients used in this Salad with Asian Dressing are plant-based, making it ideal for vegan diets.
Final Thoughts
This Salad with Asian Dressing (High Protein) offers a delightful mix of flavors and textures that appeal to any palate. Its versatility allows you to customize it according to your preferences or dietary needs. Give it a try and enjoy a nutritious meal that’s quick and easy!
Salad with Asian Dressing (High Protein)
Elevate your meal game with this vibrant Salad with Asian Dressing (High Protein)—a delightful fusion of crunchy vegetables and protein-rich ingredients. Perfect for a quick lunch or as part of your meal prep, this salad combines the nutritious benefits of quinoa and edamame with a colorful array of fresh produce. The dressing—crafted from tamari, rice vinegar, and sesame oil—adds a burst of flavor that beautifully ties all the elements together. Enjoy it as a satisfying main dish or as a refreshing side; this salad is versatile enough to suit any meal occasion while keeping it healthy and budget-friendly.
- Total Time: 15 minutes
- Yield: 4 servings 1x
Ingredients
- 1/4 cup tamari
- 1/4 cup plus 1 tablespoon rice vinegar
- 1 tablespoon plus 1 teaspoon maple syrup
- 1 tablespoon toasted sesame oil
- 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
- 1/2 cup chopped cilantro
- 1/2 cup chopped scallion
- 2 tablespoons plus 2 teaspoons toasted sesame seeds
- Fresh lime juice (to taste)
Instructions
- Whisk together tamari, rice vinegar, maple syrup, and toasted sesame oil in a medium bowl until smooth.
- For meal prep jars: Divide one-fourth of the dressing into each of the four mason jars. Layer each jar with 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, and 2 teaspoons toasted sesame seeds. Seal jars and refrigerate for up to four days.
- For a large bowl option: Transfer all prepared ingredients into a large mixing bowl. Pour in the dressing and toss gently until everything is coated evenly.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Asian
Nutrition
- Serving Size: 1 jar (about 400g)
- Calories: 440
- Sugar: 6g
- Sodium: 800mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 12g
- Protein: 20g
- Cholesterol: 0mg