Edamame Peanut Crunch Salad – Healthy & Flavorful Vegan Recipe

If you’re looking for a salad that’s both hearty and refreshing, packed with crunch, and drenched in creamy, nutty goodness, you’ve found your new favorite recipe. This Edamame Peanut Crunch Salad by Claire Cary is not your average leafy bowl of greens. It’s an Asian-inspired masterpiece filled with vibrant vegetables, protein-rich quinoa, and edamame, all tossed in a ridiculously flavorful peanut dressing that’ll have you licking the bowl.

I stumbled upon this recipe during a phase when I was desperately trying to find delicious yet healthy lunch options. Something that wouldn’t leave me feeling hungry an hour later but also didn’t require hours of prep. This salad fit the bill perfectly. It’s easy to prepare, gluten-free, and vegetarian, making it suitable for just about anyone’s dietary preferences. Plus, it’s loaded with so many textures and flavors—crunchy cabbage, tender edamame, nutty quinoa, and a luscious dressing—that it’s practically addictive.

The best part? It’s super customizable. You can switch out the veggies, amp up the heat, or even throw in some extra protein if you want. And let’s be real, the peanut dressing is the kind of thing you’ll want to drizzle over everything. It’s rich, creamy, slightly sweet, and savory with just a hint of spice. If you’re anything like me, you’ll probably double the batch just so you have extra on hand.

Whether you’re prepping this salad for a quick weekday lunch or serving it as a side dish at a weekend gathering, it’s guaranteed to impress. And the leftovers? They only get better as the flavors meld together. Trust me, you’re going to want this salad in your regular meal rotation.

Why You’ll Love This Recipe

There’s a lot to adore about this Edamame Peanut Crunch Salad, and here’s why you’ll find yourself making it over and over again:

Easy to Prepare: With minimal cooking involved, this salad comes together in just about 30 minutes. That’s perfect for a busy weeknight or a last-minute lunch idea.

Incredible Flavor: The peanut dressing steals the show here. It’s creamy, savory, slightly sweet, and has just enough spice to make things interesting. It’s the kind of dressing you’ll want to use on everything.

Rich in Texture: From the crunch of cabbage and kale to the tenderness of edamame and quinoa, every bite offers something different. And let’s not forget the roasted cashews on top for extra crunch!

Versatile: You can easily modify this recipe to suit your preferences. Swap the peanut butter for almond butter if you have allergies or add some grilled chicken or tofu for more protein.

Make-Ahead Friendly: This salad stores beautifully in the fridge, and the flavors only deepen over time. It’s perfect for meal prepping or making ahead for a party.

Kid-Friendly: Surprisingly, the creamy peanut dressing makes this salad kid-approved. You can dial down the spice level if needed, but it’s already pretty mild and appealing.

Health Benefits

This Edamame Peanut Crunch Salad is more than just delicious—it’s packed with nutrition that makes it a powerhouse meal.

Protein Boost: Thanks to the edamame and quinoa, this salad is rich in plant-based protein. Edamame alone provides all nine essential amino acids, making it a complete protein source, which is fantastic for vegetarians.

Nutrient-Dense Vegetables: The combination of red cabbage, kale, carrots, scallions, and cilantro delivers vitamins A, C, K, and a whole range of antioxidants. Kale and cabbage are particularly known for their anti-inflammatory properties and high fiber content.

Healthy Fats: The peanut dressing, made with unsalted peanut butter and toasted sesame oil, offers healthy fats that help your body absorb the fat-soluble vitamins from the veggies. These fats are also great for satiety, keeping you feeling full and satisfied.

Low in Calories: Despite its rich flavor and hearty texture, this salad is relatively low in calories. That makes it a perfect option for those looking to maintain a balanced diet without sacrificing taste.

Gluten-Free Option: This salad is naturally gluten-free, especially if you use tamari instead of soy sauce. That makes it a safe choice for those with gluten sensitivities.

Rich in Fiber: The abundance of fresh vegetables and the inclusion of quinoa make this salad high in dietary fiber, which is essential for digestive health and keeping you feeling full.

Anti-Inflammatory Benefits: Ingredients like ginger, kale, and red cabbage have anti-inflammatory properties, which can be beneficial for overall health and well-being.

Preparation Time, Servings, and Nutritional Information

Preparation Time: 30 minutes
Cooking Time: 15 minutes
Total Time: 45 minutes
Servings: 4-6 (as a main dish)

Nutritional Information (Per Serving):
Calories: 366 kcal
Carbohydrates: 34g
Protein: 17.3g
Fat: 19.4g
Fiber: 7.7g
Sugar: 9.1g

Ingredients List

For the Salad:

• 1 cup quinoa, uncooked
• 1 pound edamame, shelled (about 1 1/2 cups)
• 1.5 cups red cabbage, shredded
• 2 cups kale, chopped (stems removed)
• 2 large carrots, grated
• 1/4 cup scallions, chopped
• 1/2 cup cilantro, chopped
• 1 cup roasted cashews, chopped (for topping)
• Red pepper flakes and crispy wonton strips (optional, for topping)

For the Peanut Dressing:

• 3 tablespoons peanut butter (unsalted preferred)
• 2 tablespoons rice vinegar
• 2 tablespoons honey or maple syrup (for a vegan option)
• 1 tablespoon toasted sesame oil
• 2 tablespoons low-sodium soy sauce or tamari (for gluten-free)
• 1 teaspoon grated fresh ginger
• 2 cloves garlic, minced
• 2 teaspoons sriracha (optional, for spice)
• 2–4 tablespoons water (to thin the dressing as needed)

Step-By-Step Cooking Instructions

1. Cook the Quinoa

• Rinse the quinoa thoroughly under cold water to remove its natural bitterness.
• In a medium saucepan, combine quinoa and 1 ¾ cups water.
• Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
• Remove from heat and let it sit covered for another 5 minutes.
• Fluff with a fork and set aside to cool.

2. Cook the Edamame

• Steam or microwave the shelled edamame until tender (about 3-5 minutes).
• Drain and let it cool.

3. Prepare the Vegetables

• Shred the red cabbage and chop the kale.
• Grate the carrots, and chop the scallions and cilantro.
• Combine all vegetables in a large mixing bowl.

4. Make the Dressing

• In a small bowl, combine peanut butter, rice vinegar, honey or maple syrup, sesame oil, soy sauce or tamari, ginger, garlic, and sriracha.
• Whisk until smooth.
• Add water, a tablespoon at a time, until the dressing reaches your desired consistency.

5. Assemble the Salad

• In the large mixing bowl, add cooked quinoa and edamame to the vegetables.
• Pour the dressing over the salad and toss well to coat.
• Top with roasted cashews, red pepper flakes, and crispy wonton strips if desired.

How to Serve

This Edamame Peanut Crunch Salad is super versatile and works as both a main dish and a side. Here are some ideas:

• As a Main Dish: Serve it as-is or with added protein like grilled chicken, tofu, or shrimp for a more filling meal.
• As a Side Dish: Pair it with Asian-inspired mains like sesame chicken, teriyaki beef, or stir-fried vegetables.
• For Meal Prep: Divide it into airtight containers and store in the fridge for easy grab-and-go lunches throughout the week. The flavors only get better over time.
• Party-Ready: Serve it in a large bowl topped with extra roasted cashews and fresh cilantro for a beautiful, crowd-pleasing presentation.

Pairing Suggestions

While this salad is delicious on its own, pairing it with complementary dishes can elevate the meal even further. Consider these options:

• Proteins: Grilled chicken, baked tofu, or roasted salmon are perfect add-ins for more heartiness.
• Soups: A simple miso soup or clear vegetable broth makes for a cozy combination.
• Bread: Serve with warm, crusty bread or soft dinner rolls for a satisfying contrast.
• Rice Dishes: Pair with steamed jasmine rice or fried rice for a more substantial meal.
• Beverages: Try it with iced green tea or a refreshing ginger-lime sparkling water.

Storage, Freezing & Reheating Instructions

One of the best things about this salad is how well it keeps. Here’s how to store it:

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 5 days. The flavors deepen as it sits, making it perfect for meal prep.
• Freezing: Not recommended, as the fresh veggies can become soggy when thawed. However, the peanut dressing itself can be frozen separately for up to 2 months.
• Reheating: This salad is best served cold or at room temperature, so no reheating is needed. If adding warm protein, prepare that fresh and toss it in just before serving.

Common Mistakes to Avoid

To make sure your salad turns out perfectly every time, keep these tips in mind:

• Skipping the Rinse: Always rinse your quinoa before cooking to eliminate bitterness.
• Overcooking the Edamame: Steam or microwave just until tender to maintain their slightly firm texture.
• Using Watery Dressing: If your dressing is too runny, it can make the salad soggy. Add water gradually until you reach the desired consistency.
• Ignoring the Chill Time: Letting the salad rest for at least 30 minutes before serving allows the flavors to meld beautifully.
• Not Adjusting for Allergies: For peanut allergies, use almond butter or sunflower seed butter. Always check ingredient labels for gluten if that’s a concern.

Pro Tips

For a truly amazing Edamame Peanut Crunch Salad experience, try these tricks:

• Toast Your Cashews: Lightly toast the cashews in a skillet over medium heat to bring out their natural flavor.
• Double the Dressing: This peanut dressing is so good, you’ll want extra. Make a double batch and store it in the fridge for up to a week.
• Massage the Kale: If you’re using curly kale, massaging it with a little olive oil or the dressing itself makes it more tender and flavorful.
• Use Fresh Ginger and Garlic: While powdered versions work, fresh ginger and garlic provide a more vibrant, aromatic punch.
• Add a Crunchy Topping: Crispy wonton strips or even toasted sesame seeds can add an extra layer of texture.

Frequently Asked Questions (FAQs)

Can I Make This Salad Ahead of Time?
Yes! In fact, it tastes even better after a few hours in the fridge. Prepare the salad and dressing separately, then mix just before serving if you prefer the veggies to stay extra crisp.

Is There a Vegan Option?
Absolutely. Simply swap out the honey for maple syrup in the dressing, and you have a fully vegan salad.

What If I Don’t Have Quinoa?
You can substitute quinoa with brown rice, farro, or even cauliflower rice for a low-carb version.

Can I Use a Different Nut Butter?
Yes! Almond butter, cashew butter, or sunflower seed butter all work well. They will slightly alter the flavor but are just as delicious.

How Can I Make It Spicier?
Increase the amount of sriracha in the dressing or sprinkle red pepper flakes over the salad before serving.

How Long Does the Dressing Last?
Stored in an airtight container in the fridge, the dressing will last up to a week.

Can I Use Frozen Edamame?
Yes, just be sure to thaw and steam or microwave it until tender before using.

What Pairs Best With This Salad?
It’s excellent with grilled proteins, rice dishes, or even as a refreshing side to a hearty soup.

Is This Recipe Gluten-Free?
As long as you use tamari instead of soy sauce, it’s completely gluten-free.

Can I Freeze Leftovers?
It’s not recommended to freeze the entire salad, but the dressing can be frozen for up to 2 months.

Conclusion & Call to Action

This Edamame Peanut Crunch Salad is one of those recipes you’ll find yourself craving over and over again. It’s colorful, crunchy, satisfying, and bursting with flavor. Whether you’re making it for a quick lunch, meal prepping for the week, or serving it at a gathering, it’s a guaranteed hit.

Give this recipe a try and let me know what you think! Snap a photo of your beautiful, vibrant salad and share it on social media. I’d love to see how yours turns out. And don’t forget to experiment with the ingredients and make it your own. Happy cooking!

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