Description
Edamame Protein and Peanut Bowls are a satisfying, nutrient-rich meal combining quinoa, crisp vegetables, tender edamame, and a creamy peanut dressing. They provide plant protein, crunch, and bold flavor in every bite ideal for meal prep, high-protein eating, and fast, colorful meals with clean ingredients.
Ingredients
1 cup quinoa, rinsed
2 cups water (for cooking quinoa)
2 cups shelled edamame, steamed or microwaved
1 cup shredded red cabbage
1 cup chopped kale
1 cup grated or julienned carrots
3–4 scallions, sliced
1/4 cup chopped cilantro
— Peanut Dressing —
1/3 cup natural creamy peanut butter
2 tbsp rice vinegar
1–2 tbsp honey or maple syrup
1–2 tsp toasted sesame oil
1–2 tsp Bragg Liquid Aminos (or soy sauce)
1 tsp grated fresh ginger
1 clove garlic, grated
2–4 tbsp water (to thin)
— Optional Toppings —
Chopped roasted cashews or peanuts
Crispy wonton strips
Red pepper flakes
Instructions
1. Cook the quinoa: rinse thoroughly under cold water to remove bitterness, then simmer in water until fluffy.
2. Steam or microwave the shelled edamame with a small amount of water, then let it cool to help keep vegetables crisp.
3. Prepare the vegetables: shred red cabbage, chop kale, grate carrots, slice scallions, and chop cilantro so all pieces are uniform.
4. Make the peanut dressing by whisking peanut butter, rice vinegar, honey or maple syrup, sesame oil, Bragg Liquid Aminos, ginger, garlic, and water until smooth and creamy.
5. Transfer quinoa, cooled edamame, and all vegetables to a large mixing bowl.
6. Pour the peanut dressing over the mixture and toss until evenly coated.
7. Add optional toppings such as roasted nuts, crispy wontons, or red pepper flakes.
8. Serve immediately or store for meal prep.
Notes
Make the dressing ahead of time to deepen flavors.
Add warm water when whisking for a creamier texture.
Increase ginger or rice vinegar for more zest.
Add toasted sesame seeds for richer nut flavor.
Cut vegetables uniformly for best presentation and texture.
Use roasted salted nuts to avoid extra oil.
Adjust heat levels gradually when adding hot sauce.
Customize by increasing kale for a hearty bowl or cabbage for extra crunch.
Double the edamame or add baked tofu for more plant protein.
The bowls taste even better the next day as flavors meld.
Reduce dressing for a lighter texture or add more peanut butter for bolder flavor.
Ingredients can be substituted easily while keeping the bowl balanced.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Bowl, High-Protein, Meal Prep
- Method: Assemble
- Cuisine: Asian-Inspired