Peanut Crunch Asian Edamame Quinoa Salad is a meal that is as vibrant and colorful as it is nutritious -the perfect balance of flavor, texture, and good, clean fuel for your body. At just 193 calories per serving, it’s a smart choice for healthy eating without sacrificing taste. Plus, it’s packed with plant protein and more that 20% of your daily fiber needs to keep you satisfied throughout the day.

PLANT PROTEIN TRIO

I love it when a plant-based salad, like this Peanut Edamame Quinoa, boasts an impressive protein content—11 grams per serving—thanks to the dynamic trio of quinoa, edamame, and peanuts. Quinoa is a complete protein, meaning it contains all nine essential amino acids your body needs, making it a fantastic plant-based option. Edamame, or young soybeans, is another excellent protein source, rich in antioxidants and phytonutrients. And let’s not forget the peanuts! While they add a satisfying crunch, they also contribute a dose of protein and healthy fats, balancing flavor and nutrition. Together, these three ingredients make this salad a powerhouse for muscle repair, energy, and overall health.

FRESH VEGGIE INGREDIENTS

In addition to quinoa and edamame, this peanut crunch salad recipe is loaded with fresh, colorful vegetables that bring both crunch and a wealth of vitamins and minerals.

• Carrots: A vibrant source of beta-carotene, which supports healthy vision and skin.
• Cucumber: Hydrating and refreshing, cucumbers add a light crunch and are rich in vitamin K.
• Celery: Crisp and fibrous, celery is a low-calorie addition packed with antioxidants.
• Red Onion: Adds a zesty kick while providing vitamin C and beneficial compounds that support heart health.

These ingredients don’t just make the Asian Edamame Quinoa Salad look stunning and taste so crispy fresh, they also provide essential nutrients to keep you feeling your best. If you don’t like one of these ingredients, omit or swap – this recipe is forgiving. For example, you could do green onion instead of red onion, zucchini instead of carrot, or red bell peppers instead of or in addition to the carrots!

LOW-FAT PEANUT DRESSING

I’m all about moderation, that’s why the tangy peanut dressing uses peanut butter powder to capture the nutty flavor and creaminess without the extra fat and calories that using regular peanut butter would. This smart swap keeps the Asian peanut dressing with peanut butter powder recipe irresistibly tasty while lowering the total fat content to just 5 grams per serving  — and you still get to use chopped Spanish peanut in the salad toss.

MEAL PREPPING QUINOA SALAD

This salad isn’t just delicious—it’s practical too as are basically all high-protein quinoa salads. It stays fresh and crisp in an air-tight container (these are great, reusable meal prep containers) for up to 4-5 days in the fridge, making it a perfect option for meal prep. Whip up a batch at the start of the week and enjoy it as a grab-and-go lunch or an easy dinner side. Since it’s best served cold, it’s ideal for a brown-bag lunch, an on-the-go meal, or even a quick eat-at-your-desk solution. No reheating required—just open your container and dig in! If you’d like to make it heartier, add pre-cooked protein options like grilled shrimp, chopped chicken breast or salmon bites.

Print

Peanut Crunch Asian Edamame Quinoa Salad

Prep Time

15 mins

Total Time

15 mins

 

Vibrant, colorful, and fun to eat! This Peanut Crunch Asian Edamame Quinoa Salad is a nutrient-packed powerhouse with only 193 calories, 11g protein, and over 20% of your daily fiber needs per serving. It's great for meal prep!

Course: entree salad, Salad, Side Dish

Cuisine: Asian, meal prep, pot luck

Keyword: edamame, peanut butter powder, peanuts, quinoa

Servings: 6 servings

Calories: 193 kcal

Ingredients

• 2 cups COOKED Quinoa
• 1 cup chopped cucumber
• 1 cup shelled edamame soybeans
• 1/3 cup chopped red onion
• 1/3 cup chopped celery
• 1 cup julienned carrots
• 1/3 cup chopped cilantro
• 1/3 cup chopped roasted Spanish peanuts
• For Dressing:
• 2 Tbsp rice vinegar
• 2 Tbsp maple syrup
• 1 Tbsp ginger paste or fresh grated
• 2 tsp ginger paste or fresh minced
• 2 Tbsp water
• 2 Tbsp coconut aminos or soy sauce
• 2 Tbsp fresh lime juice
• ¼ cup peanut butter powder like Pbfit

Instructions

1. Cook quinoa according to package instructions to yield 2 cups cooked.
2. Let quinoa cool to at least room temperature.
3. In large bowl, toss together all salad ingredients.
4. In small bowl, whisk together dressing ingredients (alternately, you can shake up salad ingredients in a mason jar).
5. Drizzle dressing over salad; stir well to distribute evenly.
6. Best serve cold, in my opinion. Leftovers stay fresh covered in fridge for 4-5 days.

Recipe Notes