Quinoa Salad with Edamame & Peas
This vibrant Quinoa Salad with Edamame & Peas is a meal-prep dream, combining protein-rich quinoa and edamame with fiber-packed peas and a medley of fresh vegetables, all tossed in a zesty lemon-Dijon dressing.
For 6 servings
Cook Quinoa: Rinse 1 cup of quinoa under cold water using a fine-mesh sieve. Combine the rinsed quinoa with 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside to cool completely.
Prepare Edamame & Peas: Bring a small pot of lightly salted water to a boil. Add 1.5 cups of frozen shelled edamame and 1 cup of frozen green peas. Blanch for 2-3 minutes until they are tender-crisp and bright green. Drain immediately and rinse under cold water to stop the cooking process. Drain thoroughly and set aside.
Chop Vegetables: While the quinoa cools, finely dice 1/2 small red onion and 1 red bell pepper. Roughly chop 1/4 cup of fresh parsley.
Make Dressing: In a small bowl, whisk together 1/4 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 minced garlic clove, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper until well combined and emulsified.
Combine Salad Base: In a large mixing bowl, combine the cooled, fluffed quinoa, blanched edamame, and green peas.
Add Fresh Ingredients: Add the diced red onion, diced red bell pepper, and chopped fresh parsley to the quinoa mixture.
Dress and Toss: Pour the prepared dressing over the salad ingredients. Add 1/2 cup crumbled feta cheese. Gently toss everything together until all ingredients are evenly coated.
Season & Serve: Taste the salad and adjust seasoning with more salt, pepper, or lemon juice if needed. Serve immediately, or chill for at least 30 minutes in the refrigerator for the flavors to meld and enhance. This salad is excellent served cold or at room temperature.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Perfect Quinoa: For fluffy quinoa every time, ensure you rinse it thoroughly before cooking to remove saponins, which can cause a bitter taste. Also, let it rest covered after cooking to steam and separate the grains.
- 2Meal Prep Pro: This salad holds up beautifully in the refrigerator for 3-4 days, making it ideal for meal prepping lunches. Store the dressing separately if you prefer to dress just before eating, though it also holds well dressed.
- 3Textural Contrast: Don't overcook the edamame and peas; they should retain a slight bite for a pleasant textural contrast against the soft quinoa and crisp vegetables.
- 4Flavor Boost: If you don't have fresh garlic, a pinch of garlic powder can be used in the dressing. For an extra layer of flavor, add a teaspoon of dried oregano or a pinch of red pepper flakes to the dressing.
Adapt it for your goals.
Protein Boost
Add grilled chicken, canned chickpeas, or black beans for additional protein and heartiness.
Vegetable SwapVegetable Swap
Incorporate other vegetables like diced cucumber, cherry tomatoes, corn, or shredded carrots for varied flavors and textures.
Dressing AlternativeDressing Alternative
Experiment with a balsamic vinaigrette, a tahini-lemon dressing, or a creamy avocado-lime dressing for a different flavor profile.
Why this is on our healthy list.
High in Plant-Based Protein
Quinoa and edamame are excellent sources of complete plant-based protein, essential for muscle repair, growth, and overall satiety.
Rich in Dietary Fiber
This salad is packed with fiber from quinoa, peas, and edamame, promoting digestive health, regulating blood sugar levels, and contributing to a feeling of fullness.
Abundant in Vitamins and Minerals
Loaded with vitamins (like Vitamin C from bell peppers and lemon) and minerals (such as iron, magnesium, and folate from quinoa and legumes), supporting immune function and energy production.
Frequently asked questions
Yes, this salad is perfect for meal prep! You can prepare it up to 3-4 days in advance and store it in an airtight container in the refrigerator. The flavors actually meld and improve over time.
