I have to tell you about this High Fiber Asian Quinoa Salad Recipe that’s become my go-to when I want something bright, healthy, and super satisfying. I first made it on a sunny weekend when friends popped over unexpectedly. The colorful mix of crunchy bell peppers and shredded carrots with that nutty quinoa aroma had everyone asking for seconds. It’s just one of those dishes that feels fresh but filling, with the perfect balance of textures and flavors that linger in the best way.
What Makes This Recipe Special
- Flavor Harmony: The savory soy-ginger dressing balances perfectly with the sweet crunch of fresh veggies.
- Easy Assembly: Minimal cooking needed—quinoa cooks in one pot and everything else just mixes together.
- Texture Play: Soft quinoa, crisp bell pepper, tender edamame, and crunchy sesame seeds create delightful contrast.
- Showstopper Finish: A sprinkle of green onions and sesame seeds adds fresh aroma and visual appeal.
This High Fiber Asian Quinoa Salad Recipe is my kind of dish because it’s colorful, refreshing, and easy to customize. The aroma of toasted sesame oil and fresh ginger makes the kitchen smell amazing, and the vivid colors promise a healthy punch. You’ll appreciate how the soft quinoa absorbs flavors while maintaining just enough bite. It’s equally great served warm or chilled, which means it’s perfect year-round.
If you’ve never made quinoa salad before, no worries—I’ll walk you through every step to make sure you nail this recipe on the first try. Plus, I’ll share some simple tips to avoid common pitfalls, like rinsing the quinoa properly to get rid of bitterness and mixing the dressing at just the right time for maximum flavor. By the end, you’ll have a vibrant dish that’s as satisfying to make as it is to eat.
Gather Your Ingredients
Ingredients You’ll Need
Before you start, it’s helpful to measure ingredients accurately for the best flavor balance and texture. You’ll find all exact amounts in the recipe card at the bottom, but here’s a quick overview of what you’ll need and why.
- Quinoa: The hearty grain base packed with fiber and protein.
- Water: For perfectly cooking the quinoa fluffy without being mushy.
- Edamame, shelled: Adds a tender pop of green nutrition and texture.
- Bell pepper, diced: Brings crispness and vibrant color; any color works.
- Carrots, shredded: Adds subtle sweetness and crunch.
- Soy sauce: The salty backbone of the dressing; low-sodium if you prefer.
- Sesame oil: For that rich, nutty aroma essential to the salad’s flavor.
- Ginger, minced: Fresh ginger gives a zesty bite and brightens the whole dish.
- Green onions, chopped: Fresh herbal note and garnish.
- Sesame seeds: Toasted for a crunchy, toasty finish.
If you need to substitute, feel free to swap edamame with cooked chickpeas or skip the sesame seeds if allergic. Just keep the balance of textures and bright flavors in mind.
Chef’s Note
You’ll find the complete list of ingredients with exact measurements in the printable recipe card at the bottom of this post.
Kitchen Tools Required
- Medium saucepan – to cook the quinoa evenly and prevent sticking.
- Mixing bowls – one large for combining ingredients, one small for whisking dressing.
- Whisk or fork – to emulsify the dressing smoothly.
- Measuring cups and spoons – for precise ingredient amounts to keep flavor balanced.
- Sharp knife and cutting board – to dice bell pepper and chop green onions easily.
- Fork – for fluffing quinoa and mixing the salad.
How to Make High Fiber Asian Quinoa Salad Recipe
Let’s get straight to it! This High Fiber Asian Quinoa Salad Recipe is quick to pull together, and I’ll lay out each step simply so you don’t miss any detail.
- Rinse the quinoa: Place quinoa in a fine-mesh strainer and rinse under cold water for about 30 seconds. This removes the natural coating that can taste bitter.
- Cook quinoa: In a medium saucepan, combine rinsed quinoa and water. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.
- Fluff and cool: Remove from heat and let it sit covered for 5 minutes. Fluff with a fork to separate the grains, then spread it out on a tray or leave in bowl to cool completely. Salad tastes best when quinoa is cool or room temperature.
- Prepare the veggies: While quinoa cools, dice the bell pepper, shred carrots, and chop green onions. Shell and thaw edamame if frozen.
- Mix the dressing: In a small bowl, whisk together soy sauce, sesame oil, and minced ginger until combined and aromatic.
- Combine salad ingredients: In a large bowl, toss cooled quinoa, edamame, bell pepper, and carrots together evenly.
- Add dressing: Pour the dressing over the salad and toss gently but thoroughly so every bite is flavorful.
- Garnish: Sprinkle chopped green onions and sesame seeds on top for a fresh, crunchy finish.
Cooking Secrets
- Tip 1: Always rinse quinoa thoroughly to remove bitterness and achieve a clean, nutty flavor.
- Tip 2: Let the quinoa cool completely before mixing with veggies and dressing to keep textures crisp.
- Tip 3: Whisk the dressing right before pouring so the flavors stay vibrant and don’t separate.
- Tip 4: Toast sesame seeds lightly in a dry pan for extra crunch and depth.
How to Serve
Taste Enhancers
For an extra flavor lift, try adding a squeeze of fresh lime juice or a sprinkle of crushed red pepper flakes. A drizzle of honey or a touch of rice vinegar in your dressing can balance the savory notes nicely, especially if you love a hint of tang. Fresh cilantro or mint leaves also jazz up the salad with herbal freshness.
Tasty Combos
This High Fiber Asian Quinoa Salad Recipe pairs beautifully with grilled chicken or tofu for a solid meal. For drinks, a cold jasmine tea or crisp white wine complements the dish’s fresh flavors. Serve alongside steamed dumplings, miso soup, or crunchy spring rolls for an Asian-inspired feast.
Serving Tips
This salad makes a fantastic make-ahead lunch—pack it in airtight containers for easy weekday meals. For parties, serve it in a large colorful bowl with extra garnishes on the side so guests can customize their plates. It also travels well and suits picnics or potlucks perfectly.
Easy Variations
- Swap sesame oil with peanut oil for a milder nutty flavor.
- Add diced cucumber or snap peas for extra crunch.
- Make it spicy with chili garlic sauce mixed into the dressing.
- Use brown rice or bulgur instead of quinoa for different texture.
- Add toasted almonds or cashews for nutty crunch and protein.
- Swap edamame for chickpeas for a chickpea quinoa variation.
Storing and Reheating Tips
- Store refrigerated in an airtight container for up to 3 days.
- If the salad absorbs too much dressing after sitting, toss with a splash of water or extra sesame oil before serving.
- This salad is best served cold or at room temperature; avoid microwaving to keep the fresh textures intact.
- Prepare quinoa and veggies separately early, then mix right before serving for best freshness.
Common Questions
- Can I use pre-cooked quinoa? Absolutely! Just ensure it’s cooled before mixing to maintain salad texture.
- Is this recipe vegan? Yes, it contains only plant-based ingredients.
- Can I substitute edamame? Yes, cooked chickpeas or green peas work well.
- How do I avoid soggy salad? Make sure quinoa is fully cooled and dress the salad just before serving.
- Can I add protein? Grilled tofu, shrimp, or chicken make great hearty additions.
High Fiber Asian Quinoa Salad Recipe
A nutritious and flavorful High Fiber Asian-inspired quinoa salad packed with edamame, vegetables, and a zesty sesame-ginger dressing. Perfect as a light lunch or side dish, this recipe is easy to prepare and rich in fiber and plant-based protein.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Asian
- Diet: Vegan
Ingredients
Grains & Vegetables
- 1 cup quinoa
- 2 cups water
- 1 cup edamame, shelled
- 1 bell pepper, diced
- 1 cup carrots, shredded
Dressing & Garnish
- 1/4 cup soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon ginger, minced
- 2 green onions, chopped
- 1 tablespoon sesame seeds
Instructions
- Rinse Quinoa: Rinse the quinoa under cold running water using a fine mesh sieve to remove any bitterness and impurities.
- Cook Quinoa: Combine the rinsed quinoa and 2 cups of water in a medium pot. Bring to a boil over medium-high heat.
- Simmer: Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes until all the water is absorbed and quinoa is tender.
- Fluff and Cool: Remove the pot from the heat and fluff the quinoa with a fork. Allow it to cool completely to room temperature.
- Combine Vegetables: In a large mixing bowl, combine the cooled quinoa, shelled edamame, diced bell pepper, and shredded carrots. Mix well.
- Prepare Dressing: In a separate small bowl, whisk together the soy sauce, sesame oil, and minced ginger until well incorporated.
- Toss Salad: Pour the dressing over the quinoa and vegetable mixture. Toss thoroughly to ensure everything is evenly coated.
- Garnish: Sprinkle the chopped green onions and sesame seeds on top as a garnish before serving.
Notes
- Rinsing quinoa thoroughly helps remove its natural bitter coating called saponin.
- Allow quinoa to cool before adding the dressing to prevent wilting the vegetables.
- You can substitute soy sauce with tamari for a gluten-free version.
- Use fresh ginger for the best flavor, but ground ginger can be used in a pinch (about 1 teaspoon).
- This salad can be served chilled or at room temperature, making it versatile for meal prep.
