Looking for a light and refreshing lunch that will also fill you up? This Chickpea Edamame Salad is packed with 22 grams of protein per serving, making it an ideal choice for meal prep. Make a big batch on Sunday and have a healthy, plant-based lunch ready to go each morning. The toasted almonds add flavor and great texture. Serve with a side of crackers, pita bread, or fruit.
Summer is in full swing over here, and between trying to get work done and make sure the kids aren’t watching too much TV, my diet has fallen by the wayside. Fortunately, I love meal prep and the consistency it brings to my life, so I’ve been really utilizing it again lately. This Chickpea Edamame Salad is packed with plant-based protein, keeping you feeling full for longer. It’s light, refreshing, and perfect for summer. These hearty salads are great to have in the refrigerator when you need a quick lunch that you can feel good about eating.
Why You’ll Love This Easy Quinoa Salad Recipe
- It’s packed with protein – Chickpeas, edamame, and quinoa are all high in protein, so mixing them together provides even more for your body. This salad is a great plant-based lunch option that can help give you a surge of energy, allowing you to navigate the second half of the day easily.
- It’s easy to make – I use pre-cooked chickpeas and edamame in this recipe so that I can throw everything together quickly. I also like having pre-cooked quinoa on hand, which I usually prep on Sunday for easy meals during the week. This salad can be prepared in one bowl and takes about 15 minutes to prepare.
- It’s great for sharing – This protein-packed salad is perfect for making ahead of time and then bringing to a work potluck, or BBQ with friends. It can be enjoyed as a side salad or eaten for lunch with chips or crackers.
Why Your Body Will Love This Protein-Packed Lunch
- Blood Sugar Regulation – Chickpeas are rich in fiber and protein, which contributes to their low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes chickpeas a healthy choice for individuals with diabetes who need to manage their blood sugar levels more effectively.
- Heart Health – Legumes contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can significantly reduce the chances of a stroke or heart attack.
- Fiber Intake – Edamame is packed with fiber, iron, and calcium. Fiber is a crucial part of our diets because it keeps things moving smoothly through the digestive tract, which reduces the risk of colon cancer and related diseases. It also helps lower bad cholesterol by binding to it in the digestive tract, which prevents its absorption into the bloodstream, making it easier for your body to excrete it.
Chickpea Edamame Salad Recipe Ingredients
- Chickpeas – I used one can of chickpeas, rinsed and drained. White beans can be substituted, if needed. You can also double the amount of chickpeas for even more protein.
- Edamame – I used shelled, thawed edamame that I bought in the freezer section at the grocery store. You could substitute with green peas, if needed.
- Quinoa – I used tri-color quinoa, but regular, white quinoa can also be used. If you need to substitute the quinoa, you can use any other kind of grain you prefer.
- Kale – I used curly kale, which I diced into tiny pieces, similar in size to the edamame. I wanted it to blend in well with all the other ingredients. Spinach can also be used.
- Cucumber – Diced cucumber adds a nice refreshing flavor to this salad. You could also use diced raw zucchini, if you like.
- Bell Peppers – I used a mixture of diced red, green, and yellow bell peppers. You don’t need to use multiple colors; I just happened to have them on hand.
- Fresh Herbs – I added thinly sliced green onions and diced cilantro to this salad. Any fresh herbs will work, though.
- Dressing – The dressing is packed with flavor and made using olive oil, tahini, lemon juice, red wine vinegar, maple syrup, dijon mustard, salt, and pepper.
How To Make Chickpea and Edamame Salad
- Add all dressing ingredients to a large bowl and whisk together until emulsified.
- Next, add in the quinoa, chickpeas, edamame, kale, cucumber, bell peppers, celery, green onion, and cilantro.
- Give everything a good mix until the salad ingredients are fully combined with the salad dressing. Taste the salad and add extra salt and pepper, if needed.
- Divide the edamame salad equally into four separate containers. You can store the toasted almonds with the salad, or add them right before eating. Store the salad in the refrigerator for 4-5 days.
Recipe Frequently Asked Questions
- This recipe is already vegan and gluten-free.
- Can the quinoa be substituted? Yes, you can substitute the quinoa with another grain of choice. Rice, Farro, buckwheat, couscous, or millet would all work great.
- How many grams of protein are in each serving? There are approximately 22 grams of protein in each serving of this edamame chickpea salad.
- Can this salad be made ahead of time? Yes, this salad works great for meal prep. Make the complete salad up to 4 days in advance and store the toasted almonds separately.
- How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
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Easy Chickpea Edamame Salad
- Total Time: 25 minutes
- Yield: 4 1x
- Diet: Vegan
Description
Looking for a light and refreshing lunch, that will also fill you up? These Chickpea Edamame Salads are packed with 22 grams of protein per serving and they’re great for meal prep. Make a big batch on Sunday and have a healthy, plant based lunch ready to go each morning. The toasted almonds add flavor and great texture. Serve with a side of crackers, pita bread or fruit.
Ingredients
- 2 cups cooked quinoa, I used tri-color
- 1 1/2 cups thawed, shelled edamame
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 1/2 cup chopped kale (into tiny pieces)
- 1 cup diced cucumber
- 1 cup diced bell peppers, I used a mix of red, green and yellow
- 1/2 cup diced celery
- 1/2 cup thinly sliced green onion
- 1/3 cup chopped cilantro, or parsley
- 1/2 cup toasted sliced almonds
Dressing
- 1/4 cup extra virgin olive oil
- 2 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon pure maple syrup
- 1/2 teaspoon dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon freshly cracked black pepper
Instructions
- Add all dressing ingredients to a large bowl and whisk together until emulsified.
- Next, add in the quinoa, chickpeas, edamame, kale, cucumber, bell peppers, celery, green onion and cilantro.
- Give everything a good mix, until salad ingredients are fully combined with the salad dressing. Give the salad a taste and add extra salt and pepper, if needed.
- Equally divide the edamame salad into four separate containers. You can store the toasted almonds with the salad, or add them right before eating. Store salad for 4-5 days in the refrigerator.
Notes
I prefer to chop up all the vegetables into pretty small pieces, so that all ingredients in uniform in size and the salad is easier to eat.
- Prep Time: 25 mins
- Cook Time: 0 mins
- Category: Lunch, Vegan
- Method: No Cook
- Cuisine: American
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