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Edamame quinoa bowl

Quinoa and edamame with crunchy raw vegetables and a tahini, ginger and lime dressing.

  • Have some energy
  • Vegan
  • Gluten-free
  • Japanese
  • Lunch
  • Dinner
  • Legumes
  • High protein
  • High fiber
  • Meal prep
Hands-on
18 min
Total time
40 min
  • Prep 15 min
  • Cook 20 min
  • Clean up 5 min
Pans
1
Ingredients
14
Cost/serving
$2.98

Per serving

Calories
514
Protein
30 g
Fiber
16 g
Net carbs
42 g
Fat
21 g

High in (% Daily Value per serving): Folate 154%, Vitamin K 97%, Magnesium 67%, Thiamin (B1) 63%, Iron 46%, Riboflavin (B2) 45%, Zinc 45%, Vitamin C 35%, Vitamin B6 33%, Vitamin A 32%, Potassium 29%, Niacin (B3) 25%, Calcium 22%, Selenium 22%

Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.

Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free.

Ingredients for 2

Tap an ingredient for other units and forms.

  • 2 cups shelled edamame, frozen (310 g), frozen

    Same amount as: 480 mL.

  • ½ cup quinoa, dry (85 g)

    Same amount as: 120 mL.

  • 1 cup water (240 g)

    Same amount as: 240 mL.

  • 1 medium carrot (60 g)
  • 1 cup green cabbage (70 g), red, shredded

    Same amount as: 240 mL, about ⅛ head.

  • ½ medium cucumber (150 g)
  • 2 medium green onions (30 g)
  • 2 tbsp tahini (30 g)

    Same amount as: 30 mL.

  • 1 tbsp tamari (gluten-free soy sauce) (16 g)

    Same amount as: 15 mL.

  • 1 tbsp rice vinegar, unseasoned (15 g)

    Same amount as: 15 mL.

  • 1 tbsp lime juice (15 g)

    Same amount as: 15 mL, ½ lime squeezed from fresh limes.

  • 1 tsp fresh ginger, grated (2 g), fresh, grated

    Same amount as: 5 mL, ⅛ tsp ground ginger.

  • 1 tsp maple syrup (6.7 g)

    Same amount as: 5 mL.

  • 1 tbsp sesame seeds (9 g)

    Same amount as: 15 mL.

  • salt, to taste

Find alternative ingredients

Healthier swaps

Optional. Nutrition and cost update as you choose; the recipe was written with the original.

  • tamari (gluten-free soy sauce)
    • coconut aminos: About 65% less sodium. A little sweeter (1 g sugar per teaspoon).
  • maple syrup
    • allulose: No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for liquids.

Quantities are for 2 servings. Keeps 3 days in the fridge. Store the dressing separately.

Nutrition Facts

2 servings per recipe

Serving size 1 plate (520 g raw)

Per serving% DV*Whole recipe
Calories514
Total fat21 g27%
Saturated fat2.7 g14%
Cholesterol0 mg0%
Sodium573 mg25%
Total carbohydrate58 g21%
Dietary fiber16 g56%
Total sugars10 g
Net carbs†42 g
Protein30 g60%
Vitamin D0 mcg0%
Calcium282 mg22%
Iron8.4 mg46%
Potassium1,343 mg29%
Vitamin A288 mcg32%
Vitamin C31 mg35%
Vitamin E2.5 mg17%
Vitamin K116 mcg97%
Thiamin (B1)0.76 mg63%
Riboflavin (B2)0.58 mg45%
Niacin (B3)4 mg25%
Vitamin B60.56 mg33%
Folate617 mcg154%
Vitamin B120 mcg0%
Magnesium280 mg67%
Zinc4.9 mg45%
Selenium12 mcg22%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

  1. Rinse the quinoa in a fine sieve. Put it in the pot with the water and a pinch of salt. Bring to a boil.

  2. Cover, turn the heat to low and simmer 12 minutes. Scatter the frozen edamame on top, cover again and cook 3 minutes more. Take off the heat and leave the lid on 5 minutes.

    Done looks like: Water gone. Tiny white spiral tails on the grains. Edamame bright green and hot.

  3. Meanwhile, grate the carrot. Slice the cabbage thin. Cut the cucumber into half-moons. Slice the green onions.

  4. In a cup, stir the tahini, tamari, rice vinegar, lime juice, ginger and maple syrup. Add water 1 tbsp at a time until it pours.

    Done looks like: Smooth and pourable, like thin yogurt.

  5. Fluff the quinoa and edamame with a fork. Split between two bowls. Arrange the vegetables on top, drizzle with dressing and scatter the sesame seeds.

Equipment

Medium pot with lid, about 2 L (2 qt) $15–35

What to look for

  • Lid that fits snugly
  • Thick base so it does not scorch

Skip: Glass lids that fog up are fine; copper is not needed.

Chef's knife, 20 cm (8 in) $15–50

What to look for

  • Comfortable handle that does not slip when wet
  • Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

  • At least 30 × 40 cm (12 × 16 in), so food stays on it
  • Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

Box grater $10–20

What to look for

  • Four sides, including a coarse side for cheese and vegetables
  • Stable base that does not slide

Skip: Rotary graters. A box grater does more.

What goes wrong

WhatCauseFix
Wet, mushy quinoaToo much water, or the lid lifted early.Measure the water. Keep the lid on for the full rest.
Quinoa stuck and scorchedHeat too high after covering.Turn it to the lowest setting once the lid goes on.
Dressing went thick and pastyTahini thickens before it thins.Keep adding water, a spoonful at a time.

Versions

VersionChangesPer serving
OriginalAs written. Hands-on 18 min, total 40 min.514 kcal
30 g protein
16 g fiber
42 g net carbs
21 g fat
Soy-freeChickpeas instead of edamame, no tamari. Hands-on 18 min, total 40 min.487 kcal
19 g protein
15 g fiber
55 g net carbs
16 g fat

Notes

Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.