This vegan edamame quinoa salad recipe is high in plant based protein from whole food ingredients, is easy to make, healthy (oil-free) and yummy!
If you are newer to eating vegan or plant based you may be wondering how do vegans get enough protein? or what vegan foods are a good source of protein? Have no fear as there are many whole plant based foods that offer a great source of protein as well as more convenient processed vegan foods. They key is to eat a variety of plant based foods and properly plan your diet. Check out this healthline article for more on vegan protein sources.
Which vegan foods are high in protein?
Soybeans – tofu, tempeh, edamame
Lentils
Beans- chickpeas, black beans, kidney beans, etc.
Seitan
Quinoa
Green peas & green beans
Ancient grains- amaranth, barley, farro, spelt, etc.
Nuts- peanut butter, almonds, etc.
Seeds- hemp hearts, chia, pumpkin, sesame, etc.
Grains- oats, rice
Sprouted grain bread
Nutritional yeast
Vegetables- broccoli, asparagus, corn, spinach, etc.
Where to find shelled edamame?
Not every grocery store may cary shelled edamame, and this will vary by where you live. When I lived in Chicago I would buy frozen shelled edamame from Trader Joes. I also know that Whole Foods sells. Edamame may be available at your local asian market as well. Recently I went to walmart and found the edamame frozen in the pod, to use them I just cooked in microwave per directions and removed the from the shell by hand.
One serving of this recipe has 20 grams of plant based protein. This recipe is great to meal prep ahead of time for lunches or dinner. It is great served warm or cold. If you want a few more grams of protein you could add:
1 (15 oz) can chickpeas for + 6g protein per serving
1 tbsp pumpkin seeds/ sliced almonds/ peanuts for + 1-2g protein per serving
Edamame quinoa salad is a simple & easy recipe. It uses 10 ingredients and is ready in 30 minutes. This is one of those recipes where you don’t need crazy kitchen skills to make a delicious, healthy, protein packed meal.
The recipe does not call for oil making this recipe a bit healthier and lower in fat. This vegan edamame quinoa is flavored with tamari or soy sauce, fresh lime juice, garlic and ginger. For the sake of simplicity only a couple spices are used but feel free to add in your favorites; some paprika or turmeric would be my next choices.
Looking for more recipes using higher protein vegan foods?
For a recipe with quinoa try my mexican quinoa salad or sweet potato quinoa with cranberries perfect for fall. Try some tempeh in a poke bowl or thai style salad. Start your day out with a southwest tofu scramble. I love to use chickpeas, find them in a easy sandwich or a dessert.
High Protein Vegan Edamame Quinoa Salad
Ingredients
- 1 cup quinoa dry
- 1 cup cucumber diced
- 2 cups broccoli chopped
- 2 cups edamame shelled
- 1 lime juiced
- 3 tbsp hulled hemp seeds
- 4 tbsp tamari or light soy sauce
- 1 tsp garlic powder
- 1/2 tsp ground ginger
- 2 scallions optional
Instructions
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Cook your quinoa per package instructions, typically simmer 15-20 minutes. Let cool.
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Cut cucumber into small pieces. Cup broccoli florets into small bite sized pieces.
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Add cooled quinoa, veggies, shelled edamame, juice of one lime (about 2-3 tbsp) and remaining ingredients into a medium large bowl. Toss until evenly mixed.
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Optional serve topped with chopped scallions. Salt & Pepper to taste.
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Cover and refrigerate until serving.
Recipe Notes
- makes about 7 cups
- Lasts about 4-5 days in the fridge
- If you cannot find shelled edamame you can buy in the pod and shell it yourself
Nutrition Info for 1 serving of edamame quinoa salad (1/4 of recipe)
Calories: 341
Fat: 9g
Carbohydrates: 43g
Protein: 20g
Fiber: 3g
If you make this high protein vegan edamame quinoa salad recipe I would love a comment below of how you liked it. Don’t forget to Pin the recipe for later and share your photo with me on Instagram @emilyhappyhealthy .
Stay Happy & Healthy !
– Emily
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