Salad with Asian Dressing (High Protein)

Name: Salad with Asian Dressing (High Protein)
Prep time: 15 min
Total time: 15 min
Ingredients: 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)

👩🏼‍🌾 Ingredients

Maple syrup, toasted sesame oil, tamari, rice vinegar, quinoa, sesame seeds, green peas, celery, chopped cilantro, chopped, baby spinach, shelled edamame, chopped cucumber, and chopped scallion in white bowls.

Edamame packs protein, heart healthy omega 3s, and fiber into this Asian-inspired salad. Use frozen shelled edamame. Simply thaw them in a sieve under running warm water and dry between the layers of a kitchen or paper towel.

Green peas are rich in fiber, and essential vitamins. In addition, they are low in calories, making them a great choice for people looking to maintain a healthy weight.

Toasted sesame oil adds a nutty earthy taste to the dressing. This is different to refined sesame oil which is flavorless.

Tamari is similar to soy sauce, but it is available in a gluten-free form. It is slightly less salty, but you can use either soy sauce or tamari for this recipe.

Rice vinegar adds tang and brightens the flavors.

Quinoa is a protein-rich, high-fiber seed. It's naturally gluten-free and cooks in just 15 minutes.

See recipe card for quantities.

🫛 Substitutions

Edamame - if you can't find frozen shelled edamame, use more green peas, or lima beans instead

Green peas - you can double the edamame and skip the green peas as desired

Toasted sesame oil - use plain sesame oil or olive oil instead as needed

Cilantro - use fresh parsley, or mint instead as desired

Quinoa - substitute with farro, brown rice or a preferred grain of your choice

Baby spinach - use chopped kale, or arugula instead as desired

This Cherry Tomato Salad with Lentils is also quick and easy, and balanced with protein. For more quick, easy, and budget-friendly salads, visit my Vegan Salad Recipes page.

📖 Instructions

Cook the quinoa according to the directions on the packet. Fluff with a fork, and set aside. Or use leftover quinoa.

Step 1. For the dressing, whisk the tamari, rice vinegar, maple syrup, and toasted sesame oil in a medium bowl.

Layered salad mason jar with Asian dressing at the bottom. cucumber, celery, green peas, edamame, quinoa, chopped spinach and cilantro.

Step 2. For Meal Prep Salad Jars - either make 2 (32-ounce) for a main, or 4 (16-ounce) mason jars for a side: Divide the dressing between the jars. Then add cucumber, celery, green peas, edamame, quinoa, spinach, cilantro, scallion, and toasted sesame seeds to each jar.

A white bowl with wooden salad spoons, cucumber, celery, green peas, edamame, quinoa, chopped spinach and cilantro.

Step 3. Alternatively, transfer the cucumber, celery, green peas, edamame, quinoa, spinach, cilantro, scallion, and sesame seeds to a large bowl. Add the dressing and mix to combine.

A white bowl of salad with Asian dressing, cucumber, celery, green peas, edamame, quinoa, chopped spinach and cilantro.

For serving: Add fresh lime juice to taste. Refrigerate leftover Salad with Asian Dressing in an airtight container for up to 4 days.

💡 Expert Tips

Use frozen shelled edamame for this Salad with Asian Dressing. They do not require further cooking. Simply thaw them in a sieve under running warm water and dry between the layers of a kitchen or paper towel. Alternatively, thaw them overnight in the refrigerator.

For the salad jars, change the order of ingredients as desired, but keep the leafy greens, and fresh herbs on top. I enjoy the cucumbers pickled, so I place them at the bottom.

Storage: Refrigerate any remaining salad in an airtight container for up to 4 days. The mason jar salads remain fresh in the refrigerator for up to 4 days.

🙋🏽‍♀️ Recipe FAQs

What is an Asian Chopped Salad Kit?

An Asian Chopped Salad Kit is a store-bought packet of pre-chopped veggies, and other salad ingredients, such as savoy cabbage, green cabbage, carrots, celery, green onion, crispy wontons, and the crunchy toasted almonds. Feel free to use pre-chopped veggies for this recipe. The Asian-inspired dressing is versatile and works well with these kits.

Can I make this Salad with Asian Dressing ahead of time?

Layering the ingredients for this salad inside a mason jar keeps them fresher for longer. The dressing is on the bottom, separate from the other components, so they do not become soggy.

What is the healthiest type of salad you can eat?

Try to include leafy greens for a healthier salad. Darker greens are typically more packed with nutrients. For example, kale and spinach have significantly more immune-boosting vitamins than iceberg lettuce.

📖 Recipe