Cooked Vegetable Salad Recipe (High-Protein)

This 15-Minute Cooked Vegetable Salad recipe is packed with protein and fiber. Serve it raw for crunch or lightly sautéed for warmth. Zucchini and carrots are tossed in a creamy peanut dressing, with your choice of protein-edamame, tofu, tempeh, or beans. Nutrition facts for each option are included. Created by a Registered Dietitian. Nut-Free option.

Zucchini, carrot, green onion, ginger, garlic, tempeh, edamame, and peanut dressing.

Save This Recipe!

Type your email & I'll send it to you!

Using a spiralizer is an optional, fun, kid-friendly way to make vegetables more exciting-and it's a great trick to boost veggie intake. While it's not required for this recipe, it's a helpful tool for creating beautiful, noodle-like strands. You can find the link to my favorite spiralizer (it works well!) below under Favorite Cookware.

This Cooked Vegetable Salad recipe was inspired by my Dense Bean Salad and Asian Bean Salad on my site. Looking for another quick veggie-loaded dinner? Try my 8-Minute Microwave Hot Pot recipe.

Jump to:

🥕Cooked vs. Raw: What's Healthiest?
👩🏼‍🌾 Ingredients & Health Benefits
🫛 Protein Options
🫙Ingredients: Peanut Sauce
🥜 Substitutions
📖 How to Make Cooked Vegetable Salad
✔️ Expert Tips
🛍️ Shop Recipe Cookware and Ingredients
🍽️ Protein Recipes
🙋🏽‍♀️ Recipe FAQs
👩🏽‍🍳 Made this recipe?
Cooked Vegetable Salad
💬 Comments

🥕Cooked vs. Raw: What's Healthiest?

This salad can be enjoyed raw for crunch or lightly cooked for easier digestion-both options are delicious and nourishing.

Carrots are healthier when cooked, as heat breaks down cell walls and increases the bioavailability of beta-carotene, a powerful antioxidant that supports eye and immune health. Since beta-carotene is fat-soluble, pairing carrots with a healthy fat, like the peanut dressing in this recipe, helps your body absorb it more effectively.
Zucchini is more nutrient-dense when raw, preserving vitamin C and enzymes. However, it contains cucurbitacin, a bitter compound that can cause digestive discomfort in some people. Light cooking helps reduce this while still retaining most nutrients.

Choose the option that works best for your body-it's a win either way!

👩🏼‍🌾 Ingredients & Health Benefits

Below are some notes about the ingredients from me, as an expert in nutrition.

Carrots, zucchini, green onion, garlic, ginger, cilantro, and ginger.

Zucchini: Low in calories and high in water and fiber, zucchini supports hydration and digestion.
Carrot: Packed with beta-carotene and antioxidants, carrots promote eye health and immune function.
Ginger: A natural anti-inflammatory, ginger aids digestion and may help reduce nausea and joint pain.
Garlic: Contains allicin, which supports heart health, immunity, and may help lower blood pressure.
Green Onion: Rich in antioxidants and vitamin K, green onions support bone and immune health.
Cilantro or Parsley: Both herbs are high in antioxidants and support digestion.

See the printable recipe card below for quantities.

🫛 Protein Options

Black soy beans, edamame, tofu, tempeh, and fava beans.

Edamame (1 cup, cooked): 18g protein, 8g fiber, 190 calories, rich in iron and folate
Tofu (½ block, firm): 20g protein, 2g fiber, 190 calories, good source of calcium and iron
Tempeh (½ cup): 16g protein, 7g fiber, 170 calories, fermented for gut health
Black Beans (1 cup, cooked): 15g protein, 15g fiber, 225 calories, high in folate and magnesium
Black Soybeans (1 cup, cooked): 22g protein, 15g fiber, 260 calories, rich in iron and antioxidants
Adzuki Beans (1 cup, cooked): 17g protein, 16g fiber, 290 calories, packed with folate and manganese
Fava Beans (1 cup, cooked): 13g protein, 9g fiber, 190 calories, high in iron and magnesium

🫙Ingredients: Peanut Sauce

Rice vinegar, peanut butter, ginger, dates, sriracha, and lime.

🥜 Substitutions

Dressing:

Peanut butter - use any nut butter or sunflower seed butter, or tahini for nut-free
Ginger - substitute with 1 teaspoon of ginger powder
Tamari - use soy sauce or coconut aminos instead, or gluten-free tamari
Dates - substitute with date syrup, maple syrup, or agave
Sriracha - add more for spicy or omit for nonspicy
Dressing: Use a different healthy dressing

Salad:

Zucchini - Use cucumber (for raw) or yellow squash (for cooked)
Carrot - Try shredded beet, daikon radish, or jicama for crunch and color
Ginger - Use ground ginger (¼ teaspoon = 1 teaspoon fresh) or omit if needed
Garlic - Substitute with garlic powder or shallots for a milder flavor
Green Onion - Swap with chives, leeks, or finely diced red onion
Cilantro or Parsley - Use mint, basil, or omit if preferred
Edamame/Tofu/Tempeh/Beans - Choose what's accessible-raw or crispy tofu, tasty baked tempeh, roasted lentils, thawed or roasted edamame, or seitan chicken can work as easy protein sources

For more high-protein salads, visit my High-Protein Vegan Meals page.

📖 How to Make Cooked Vegetable Salad

This is an overview. The full instructions are in the recipe card below.

Spiralize the zucchini and carrot, or slice into thin ribbons using a vegetable peeler or julienne by hand with a sharp knife. (See 'Favorite Cookware' below for link to spiralizer.)

Garlic and ginger cooking in a large stainless steel skillet.

Cook the minced ginger and garlic in a splash of olive oil, broth, or water over medium heat until fragrant, about 1-2 minutes.

Zucchini, carrot, ginger, and garlic in a large stainless steel skillet.

Add the zucchini and carrot to the pan and cook for 2-4 minutes, tossing gently, until just tender but still crisp.

Zucchini, carrot, green onion, ginger, and garlic, in a large bowl.

Transfer the cooked vegetables to a bowl and toss with sliced green onion and chopped cilantro or parsley.

Zucchini, carrot, green onion, ginger, garlic, and peanut dressing in a large bowl.

Blend peanut butter (or tahini/nut/seed butter), rice vinegar, tamari or soy sauce, dates, lime juice, fresh ginger, sriracha (if using), and water until smooth and creamy. Pour over the vegetables and toss to coat.

High-fiber protein salad in a large bowl and small serving bowl.

Add your choice of protein and toss everything together until well combined and evenly coated with the sauce.

✔️ Expert Tips

Use a large skillet or sauté pan to cook the veggies evenly without overcrowding.
The salad stores well, fully mixed-the flavors deepen as it sits.
For maximum freshness, store the dressing, veggies, and protein separately and combine just before serving.
A spiralizer makes veggie prep quick and fun and is a great way to get kids excited about eating more vegetables.
Storage: Store leftover Cooked Vegetable Salad in an airtight container for up to 4 days. For maximum freshness, keep the dressing, veggies, and protein separate-this way, it can last up to 6 days in the fridge.

🛍️ Shop Recipe Cookware and Ingredients

W & P jade green food storage container and a plate of food.

Note: As an Amazon Associate, I earn from qualifying purchases.

Nisha's Favorites

Get my tried-and-true products.

Shop Ingredients

Shop Cookware →

🍽️ Protein Recipes

Edamame, tofu, and beans can be added directly without further cooking. Here are some cooked protein options you can add for extra flavor and texture:

🙋🏽‍♀️ Recipe FAQs

Can I eat this cooked vegetable salad cold or warm?

Yes! This salad can be served raw and chilled for crunch, or lightly sautéed and warm for easier digestion and deeper flavor. It's delicious both ways.

Can I make this salad ahead of time?

Absolutely. The salad stores well for up to 4 days mixed, or up to 6 days if you store the dressing, veggies, and protein separately. Perfect for meal prep!

Nisha Melvani in a red sweater sitting with hands crossed over.

👩🏽‍🍳 Made this recipe?

Let me know your thoughts on Cooked Vegetable Salad by leaving a ⭐️ rating below or sharing it on Instagram.

comment

Comments

5 from 1 vote