Hey guys! What you are looking for? Today will share with you my exciting story. This 15-minute Asian quinoa salad is a light vegan meal packed with texture and flavor.
You’ll want to eat the sesame ginger sauce with a spoon! I’m kind of obsessed with quinoa salads.
I can’t get enough. Quinoa is a great source of protein and makes a great hearty, healthy, and delicious salad!
Last week, I was in the mood for a quinoa salad but wanted to try something new, so I mixed up an Asian Inspired Quinoa Salad and my oh my it’s amazing! This one tops the charts! You’ve gotta try it! No! Okay, let’s start with me to make.
Page Contents
What You Will Need?
Asian Quinoa Salad
For The Salad
- 1 cup quinoa
- 2 cups water
- 1/4 teaspoon salt
- 1 cup chopped red cabbage
- 1 cup shelled and cooked edamame
- 1 red bell pepper chopped
- 1/2 cup shredded carrots
- 1 cup diced cucumber
For The Dressing
- 1/4 cup lite soy sauce or tamari sauce low sodium
- 1 tablespoon sesame oil
- 1 tablespoon rice wine vinegar
- 2 tablespoons chopped green onion
- 1/4 cup chopped cilantro
- 1 tablespoon sesame seeds
- 1/4 teaspoon grated ginger
- 1/8 teaspoon red pepper flakes
- Salt and black pepper
How to Make Asian Quinoa Salad?
Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.
Place the quinoa in a large bowl and add the cabbage, edamame, red pepper, carrots, and cucumber. Set aside.
In a small bowl, whisk together the soy sauce, sesame oil, rice wine vinegar, green onions, cilantro, sesame seeds, ginger, red pepper flakes, salt, and pepper.
Pour the dressing over the quinoa salad and stir to combine.
Note-Make sure you use tamari for a gluten-free salad, not all soy sauce is gluten-free. This salad is well served at room temperature or chilled. Look Yummy!
Do You Know The Tips for Making This Asian Quinoa Salad?
Here are some of my hints and tips to help you also make sure your quinoa salad turns out perfect!
Don’t Use Soggy Quinoa
If your quinoa is wet, it will water down the dressing, diluting all that flavor. You don’t want that! Cook the quinoa until the water evaporates or, if needed, pour the cooked quinoa into a fine mesh sieve and let any excess liquid drain off.
Seed The Cucumbers, if Needed
English and Persian cucumbers are a great choice for this recipe, but if you’re using garden cucumbers, scoop out the seeds first. This will keep them from introducing too much liquid to your salad. I have also written an article on Best Quinoa Tacos a Burst of Flavor in Every Bite.
Serving Suggestions
You can serve this salad in butter lettuce leaves to make healthy lettuce wraps or stuff it into bell peppers for a colorful presentation.
How to Store?
This is one of those glorious salads that tastes even better after a few days in the fridge! It will keep for up to 5 days in an airtight container.
Can This Asian Quinoa Salad Recipe be Frozen?
I don’t recommend freezing this recipe, as it will soften all those crispy, crunchy veggies and ruin the texture of your salad. If you’re also looking for a quinoa recipe to freeze, try Vegan Fried Rice with Quinoa or Crispy Quinoa Patties. You can also get more from this video.
Asian Quinoa Salad Nutrition Facts
| Calories | 224kcal |
| Carbohydrates | 37g |
| Protein | 10g |
| Fat | 5g |
| Saturated Fat | 1g |
| Sodium | 424mg |
| Potassium | 481mg |
| Fiber | 6g |
| Sugar | 7g |
| Vitamin A | 2534IUÂ |
| Vitamin C | 41mg |
| Calcium | 58mg |
| Iron | 3mg |
Asian Quinoa Salad Health Benefits
High Protein Value in Quinoa
Although the actual protein content of quinoa is not high, the value it nevertheless adds is quite high. It contains essential amino acids such as tryptophan, lysine, and methionine.
Since these compounds cannot be synthesized by the human body, it needs an external source that can provide these nutrients. While other grains may offer one or the other of these essential amino acids, quinoa is valuable because it provides all of them.
Quinoa is Good For Digestion
Of the 7 grams of fiber available in 100 grams of quinoa, most of it is insoluble. Insoluble fiber is essential to the human body as it stimulates healthy digestion.
Not only does it facilitate healthy and regular bowel movements, but it also treats and prevents other gastrointestinal symptoms such as constipation, gas, flatulence, and bloating pain. You can also read more about The Best Healthy Gut Foods For Breakfast to Eat.
Asian Quinoa Salad Helps in Maintaining Weight
Carbohydrates are one of the biggest components of our regular intake of food. However, studies have shown that cereals like wheat, rice, and even oats induce more hunger. On the other hand, healthy alternatives like amaranthus and quinoa do not induce an urge to eat more. As it controls overeating, it automatically controls body weight.
It is a great dietary addition for those who are on weight loss diet regimens. Quinoa is good for weight loss, it can be consumed after weight loss exercises as well.
Its high insoluble fiber content is what impacts and increases the feeling of satiety. Animal studies also have found that consuming quinoa results in better glucose processing, higher expenditure of energy, and less fat absorption in the blood.
Asian Quinoa Salad Acts as a Gluten-Free Alternative
Those who follow a gluten-free diet can easily consume quinoa. A study of patients with celiac disease, who consumed quinoa, showed that it was nutritionally better than rice as quinoa provided the required intake of protein, calcium, iron, and fiber.
Their diet was more balanced than when they consumed rice, thus better meeting the dietary requirements caused by their condition.
Asian Quinoa Salad Helps in Treating and Preventing Cancer
Antioxidant-rich foods, such as quinoa, are great in reducing the chance of developing cancer. Quinoa has three unique nutrients that when consumed by cancer patients, can cause the death of the mutated cells. The first of these nutrients, which is called an antinutrient, is saponin.
While an excess of this compound can hurt healthy cells, it causes cell death of cancerous cells in glioblastoma, leukemia, and lymphoma patients when consumed moderately.
The second active nutrient is lunatic, which is particularly effective as it only affects mutated cells and not healthy cells. The final super-nutrient is an antioxidant known as quercetin, which also fights the buildup of free radicals in the body and controls the spread of lung cancer.
Quinoa is known as one of the best anti-inflammatory foods because of its high quercetin content. Another on Fluffy and Flavorful: The Ultimate Quinoa Pancakes Recipe.
Quinoa Regulates Glucose Levels in The Blood
The compounds in quinoa positively affect the lipid profile in the body. Additionally, it is known to have reduced the adverse effects of fructose on the level of glucose in the body. This in turn works to reduce the amount of bad cholesterol in the body.
Quinoa Protects Against Cardiovascular Diseases
As discussed, quinoa is high in protein value as well as carbohydrate content. Its low glycemic value, therefore, is another benefit. It also contains considerable amounts of omega-3 fatty acids and antioxidants.
These properties of Quinoa work together to maintain the health of the cardiovascular system. It prevents the accumulation of toxins in the body. Additionally, quinoa keeps blood vessels clear and open.
Quinoa Reduces The Chances of Developing Gallstones and Kidney Stones
Two active ingredients in quinoa contribute greatly to reducing the risk of developing gallstones and kidney stones. The first is its fiber content and the other is the presence of antioxidants.
These two things regulate the secretion of bile juice and the buildup of toxins in the body, which also prevents the body from creating gallstones and kidney stones.
Quinoa Protects Vital Organs
The antioxidants present in quinoa, such as polyphenols, total phenolics, and anthocyanins, do more than protect the kidney. It also protects the heart, liver, pancreas, and lungs against oxidant activities.
Compared to other pseudocereals such as amaranthus, quinoa has higher levels of antioxidants. The antioxidant properties are exaggerated when quinoa seeds are germinated and consumed as sprouts.
Quinoa Benefits Overall Health Through Magnesium Content
As mentioned earlier above in the nutrition chart, a 100-gram serving of quinoa can constitute 55% of the daily value of magnesium.
Dietary magnesium has been known to have many positive effects on the body, including controlling asthma, regulating sugar levels in the blood, improving cardiovascular health, and a reduction in the risk of developing osteoporosis.
Quinoa Treats Diabetes
By reducing the levels of sugar in the blood, quinoa can greatly benefit diabetes patients. It is a known fact that controlling and treating diabetes requires a regular intake of insulin which works to regulate blood sugar levels, especially after meals.
A regular intake of quinoa can reduce the amount of insulin required by the body, thus decreasing the mental stress of a diabetic lifestyle in patients.
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Conclusion
This Asian quinoa salad is fresh, light, and perfect for a simple lunch or dinner. It can be made in advance, which makes it a great meal prep salad. Just don’t dress the salad until you are ready to eat. This salad is great for entertaining because it can be made in advance and it’s gluten-free, vegan, and vegetarian.
I love having options for all of the guests. And our little pea loved this salad too! If you are looking for a new way to cook up quinoa, try this Quinoa Salad.
It is my new favorite and I think you will like it too! Enjoy friends! If you make this. I also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!
Quinoa, an old grain from South America, is plentiful in B nutrients and minerals. It additionally has cancer prevention agents and heart-sound monounsaturated fat.
In a huge bowl, consolidate quinoa, spinach, cucumber, tomatoes, avocado, and green onions. Shower salad with dressing and tenderly mix until salad is covered with the dressing. Season with salt and pepper, to taste. Serve.
Try not to gorge on quinoa. One bowl a day is fine. If you’re eating quinoa interestingly, you ought, to begin with, a little amount and afterward slowly increment the amount assuming that it suits you.