When you’re looking for a nutritious, quick-to-prepare meal, this salad with Asian dressing delivers on speed and flavor without sacrificing nutrition. The dressing, made from a blend of tamari, rice vinegar, maple syrup, and sesame oil, coats the ingredients, bringing out the crispness of the fresh vegetables and the hearty texture of quinoa. This dish works exceptionally well on those busy evenings when you want something light and refreshing that doesn’t take much time to prepare.
Why This Works
This recipe excels due to the balance of flavors and textures, particularly the dressing’s combination of umami from tamari and a hint of sweetness from the maple syrup. If you were to reduce or skip any ingredient in the dressing, like the maple syrup, the salad would lose that essential sweet note, making it less enjoyable. The quinoa serves as a substantial base, providing a nutty flavor and a pleasing chew that complements the crisp cucumbers and crunchy celery. The finished salad should feel hearty yet light, with a vibrant array of colors from the fresh ingredients.
Ingredient Lineup
- 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)
This selection creates a salad that’s not only colorful but also packed with nutrients.
Tips and Substitutions
One area where cooks often stumble is the dressing; whisking the tamari, rice vinegar, syrup, and oil too quickly can prevent them from melding properly. Taking a moment to whisk gently will create a more cohesive dressing. If you find that you don’t have quinoa on hand, you can substitute it with cooked brown rice or farro, but this will slightly alter the flavor and texture, making it more chewy and nutty. I’ve learned that preparing the vegetables in advance really speeds up assembly, especially if you plan to make this for meal prep.
How To Make It
- In a medium bowl, whisk together the tamari, rice vinegar, maple syrup, and toasted sesame oil until well combined. The dressing should be smooth and slightly thickened.
- For Meal-Prep Salad Jars: Add one-fourth of the dressing to each of four 16-ounce mason jars. Then layer in ½ cup cucumber, ½ cup celery, ½ cup green peas, ½ cup edamame, ½ cup quinoa, ½ cup spinach, 2 tablespoons cilantro, 2 tablespoons scallion, and 2 teaspoons sesame seeds in each jar.
- Refrigerate the jars for up to 4 days. Shake well before serving, adding fresh lime juice to taste.
- Alternatively, in a large bowl, combine the cucumber, celery, green peas, edamame, quinoa, spinach, cilantro, scallion, and sesame seeds. Add the dressing and toss to combine thoroughly.
The salad should be vibrant and mixed well, ensuring every bite contains a bit of everything.
Nutrition At A Glance
- Serving size: 1 salad jar
- Calories: 350
- Protein: 17g
- Carbohydrates: 45g
- Fat: 14g
- Fiber: 10g
This salad offers a balanced mix of protein, healthy fats, and carbohydrates, making it a smart choice for a meal.
Serving Ideas
- This salad pairs excellently with grilled chicken or fish for added protein.
- Try adding a sprinkle of crushed peanuts or cashews for extra crunch and flavor.
- Serve it alongside steamed dumplings to complement the Asian flavor profile.
You can also enjoy it with a side of rice noodles for a heartier meal.
Storage and Reheating
- Store in the fridge for up to 4 days in an airtight container.
- Freezing is not recommended as the texture of the ingredients may suffer.
- To enjoy leftovers, mix gently and serve chilled; consumables may become slightly soggy after resting overnight due to the dressing absorbing into the veggies.
Keep in mind that the salad will be slightly softer the next day, but the flavors will have deepened, providing a new taste experience.
Leftover Ideas
If you have leftovers, consider using the salad as a filling for a wrap with lettuce or rice paper for a fresh lunch. Alternatively, toss it with some cooked pasta for a quick and hearty cold pasta salad. You can also blend the components to create a dip for fresh veggies or crackers.
With these variations, you can easily incorporate this salad into your meals throughout the week.
Conclusion
You now know how to ensure that the dressing integrates well, avoiding the common mistake of rushing the whisking process. Next time, consider adding some grilled shrimp or tofu for extra protein and new flavors. This salad remains a versatile option you can prepare quickly, making it a fantastic choice for those busy days when you crave something satisfying and nourishing.
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Nutritious Quinoa Salad with Asian Dressing
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A quick and nutritious salad featuring quinoa, fresh vegetables, and a flavorful Asian dressing.
Ingredients
- 1/4 cup tamari (or low sodium soy sauce)
- 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 (frozen, thawed)
- 2 cups shelled edamame (frozen, thawed)
- 2 cups cooked quinoa
- 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)
Instructions
- Whisk together the tamari, rice vinegar, maple syrup, and toasted sesame oil in a medium bowl until combined.
- Layer the salad ingredients in mason jars if meal-prepping: ½ cup cucumber, ½ cup celery, ½ cup green peas, ½ cup edamame, ½ cup quinoa, ½ cup spinach, 2 tablespoons cilantro, 2 tablespoons scallion, and 2 teaspoons sesame seeds.
- Refrigerate jars for up to 4 days and shake well before serving, adding fresh lime juice to taste.
- Alternatively, combine all salad ingredients in a large bowl, add the dressing, and toss to combine.
Notes
Prepare vegetables in advance for quicker assembly. Substitute quinoa with cooked brown rice or farro if needed.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 8g
- Sodium: 750mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 17g
- Cholesterol: 0mg
