Meal prepping is a game changer for anyone looking to save time and eat healthily throughout the week. One of the best ways to ensure you’re fueling your body with nutritious and delicious meals is by preparing an Asian Broccoli Edamame Salad with Peanut Dressing. This salad is not only packed with vibrant, crunchy vegetables but also features a rich and creamy peanut dressing that brings everything together.
Whether you’re a seasoned meal prepper or just starting, this recipe will quickly become a staple in your weekly routine. It’s easy to prepare, full of flavor, and perfect for lunches or dinners. Plus, the ingredients are versatile enough to allow for customization based on your preferences or what you have on hand.
You can view my full collection of plant-based meal prep recipes here.
Ingredients & Substitutions
Quinoa:
Quinoa is a protein-rich grain that serves as the base for this salad. It’s light, fluffy, and absorbs the flavors of the dressing beautifully. If you prefer, you can substitute quinoa with other grains like brown rice, farro, or couscous.
Broccoli:
Broccoli adds a satisfying crunch and is packed with vitamins and fiber. If broccoli isn’t your favorite, you could use cauliflower or even snap peas as an alternative.
Red Cabbage:
The grated red cabbage gives the salad a vibrant color and a slight bitterness that contrasts well with the sweetness of the dressing. Green cabbage or shredded carrots can be used in its place.
Edamame:
Edamame provides a good source of plant-based protein and a subtle nutty flavor. If you’re looking for a substitute, green peas or chickpeas could work well.
Peanuts:
Chopped peanuts add a crunchy texture and a nutty flavor that complements the peanut dressing. If you’re allergic to peanuts, you can use almonds, cashews, or sunflower seeds.
Medjool Dates:
Finely chopped Medjool dates add natural sweetness and a chewy texture to the salad. Raisins or dried cranberries can be used as alternatives.
Green Onions:
Green onions offer a mild onion flavor that doesn’t overpower the salad. You can substitute them with chives or shallots if you prefer.
Peanut Butter:
The star of the dressing, peanut butter adds creaminess and richness. If you have a peanut allergy, try using almond butter or sunflower seed butter instead.
Soy Sauce or Tamari:
Soy sauce adds a salty, umami flavor to the dressing. For a gluten-free option, use tamari.
Rice Vinegar:
Rice vinegar gives the dressing a tangy kick. If you don’t have rice vinegar, apple cider vinegar or white wine vinegar can be used.
Lime Juice:
Fresh lime juice brightens the dressing and balances the richness of the peanut butter. Lemon juice is a good alternative.
Thai Red Curry Paste or Sriracha:
These add a bit of heat and depth to the dressing. If you prefer a milder flavor, you can omit this ingredient or use a smaller amount.
Fresh Ginger:
Ginger adds a warm, spicy note to the dressing. Ground ginger can be used in a pinch, but fresh is best for maximum flavor.
Water:
Water is used to thin the dressing to your desired consistency. Adjust the amount based on how thick or thin you like your dressing.
Helpful Tools
To make this recipe, you’ll need a few essential kitchen tools:
- Blender or Food Processor: For blending the peanut dressing until smooth and creamy.
- Meal Prep Containers: To divide the salad into individual servings that can be stored and eaten throughout the week.
- Sharp Knife and Cutting Board: For chopping the vegetables and dates.
- Measuring Cups and Spoons: To measure out the ingredients accurately.
- Large Mixing Bowl: To toss the salad ingredients together before portioning them out.
How to Make This Asian Broccoli Edamame Salad Meal Prep
Recipe
Quinoa:
Start by cooking the quinoa according to the package instructions. Once cooked, fluff it with a fork and set it aside to cool. Quinoa is a great base for this salad as it soaks up the flavors of the peanut dressing.
Edamame:
While the quinoa is cooking, prepare the edamame by cooking it according to the package instructions. After cooking, drain and set aside to cool. Edamame adds a hearty, protein-rich component to the salad.
Dressing:
To make the peanut dressing, add peanut butter, soy sauce, rice vinegar, lime juice, Thai curry paste, and fresh ginger into a blender or food processor. Blend until smooth and creamy, then slowly add cold water to thin the dressing to your desired consistency. The dressing should be thick enough to coat the salad ingredients but not too runny.
Salad Assembly:
Divide the meal prep ingredients into 5 separate meal prep containers. You can layer the ingredients starting with the dressing at the bottom, followed by edamame, broccoli, red cabbage, quinoa, and finally, the chopped peanuts and dates.
This layering helps keep the salad fresh by preventing the dressing from making the vegetables soggy.
Storage Tips:
Store the meal prep containers in the fridge. The salads should last about 3-4 days. To keep them extra fresh, consider prepping only half the ingredients and storing the rest for a mid-week refresh. The dressing can be made at the start of the week and easily lasts a week in the fridge.
Tips & Tricks
- Mix Ahead: If you prefer a more marinated salad, mix everything ahead of time and store it. The flavors will meld together, making each bite even more delicious.
- Freshness Matters: Use the freshest ingredients possible to ensure your salad stays crisp and flavorful throughout the week.
- Customize It: Feel free to add other veggies or switch out ingredients based on your preferences. Bell peppers, snap peas, or even avocado would make great additions.
- Portion Control: Divide the salad into individual containers for easy grab-and-go meals. This also helps with portion control.
- Prep in Batches: If you’re meal prepping for the week, consider making a second batch mid-week to keep your meals fresh and exciting.
FAQ: Asian Broccoli Edamame Salad Meal Prep
The salad typically lasts 3-4 days in the fridge. For the best freshness, store the dressing separately and add it just before eating.
Absolutely! While the peanut dressing is delicious, you can switch it up with a sesame ginger dressing, miso dressing, or any of your favorites.
Yes, as long as you use tamari instead of soy sauce, this salad is completely gluten-free.
If you have a peanut allergy, almonds, cashews, or sunflower seeds are great alternatives that will still give you that satisfying crunch.
Asian Broccoli Edamame Salad Meal Prep
Ingredients
Quinoa
- ½ cup dry quinoa
Salad
- 2 crowns broccoli, chopped into small pieces
- 2 cups grated red cabbage
- 2 ½ cups cooked edamame
- ¼ cup chopped peanuts
- 5 large medjool dates, finely chopped
- 3 green onions, sliced
Peanut Dressing
- ¼ cup all natural peanut butter use ⅓ cup for a creamier dressing
- 2 tbsp low-sodium soy sauce or tamari
- 2 tbsp rice vinegar
- 1 tbsp lime juice
- 1 tbsp thai red curry paste or sriracha (optional)
- 1 heaping tbsp fresh ginger
- water to thin
Instructions
Quinoa
- Start by cooking the edamame according to package instructions. Set aside to cool.
Edamame
- While the quinoa is cooking, cook the edamame according to package instructions. Drain, and set aside to cool.
Dressing
- Prepare the dressing by adding peanut butter, soy sauce, rice vinegar, lime juice, Thai curry paste, and ginger into a blender or food processor.
- Blend until smooth and creamy and slowly add in cold water to thin the dressing to your desired consistency.
Salad Assembly
- Divide the meal prep ingredients into 5 separate meal prep containers. You can put the dressing at the bottom, then edmame, broccoli, and the rest of the ingredients.
- *Please see notes below for storage and important tips.
- Store in the fridge, and enjoy!
Notes
Nutrition
Conclusion: Asian Broccoli Edamame Salad Meal Prep
This Asian Broccoli Edamame Salad with Peanut Dressing is a perfect meal prep recipe for anyone looking to eat healthily without sacrificing flavor. It’s easy to make, packed with nutrients, and can be customized to fit your tastes. Whether you’re preparing lunches for the week or just want a quick and delicious dinner, this salad is sure to become a favorite.
This meal prep was amazing!! I’m just starting to eat plant based and not a huge fan of tofu but the didn’t realize how nutritious the edamame’s are. Going to make this agin for next week.
Thank you SO much I’m so happy you loved it! And Thank you for making this recipe again I love to hear it!