Cooked quinoa with edamame, carrot and cucumber, dressed with sesame oil and lemon and finished with pumpkin seeds. Vegan, ten minutes.
Quinoa is measured cooked; 150 g cooked is about 50 g dry.
- Ready in11 minutes
- Prep8 min
- Cook3 min
- Serves1
Ingredients
- 180 g quinoa (cooked weight)
- 100 g edamame (shelled, frozen)
- 60 g carrots
- 80 g cucumber
- 1 tsp sesame oil
- 10 g lemon or lime juice
- 10 g pumpkin seeds
Method
- Cook the edamame for three minutes if frozen and drain.
- Grate the carrot and dice the cucumber.
- Toss the quinoa with the edamame, vegetables, sesame oil, lemon juice, salt and pepper.
- Scatter the pumpkin seeds over the top.
What this plate gives you
Quinoa and edamame are the two plant foods in the library that carry protein without a bean’s weight of starch: 180 g of cooked quinoa gives about 8 g and 100 g of edamame about 11 g, so the salad reaches 24 g with the seeds. The same three give 13 g of fibre, nearly half a 2,000-calorie day’s 28 g. At 476 calories it is a little under a quarter of that day. Cook frozen edamame for three minutes in boiling water and it is done.
Swaps
- Brown rice for the quinoa: a few grams less protein.
- Grilled tofu or chicken on top: about 30 g more protein.
- Soy and rice vinegar in place of the lemon: about the same numbers.
Keeping it
This keeps dressed for three days in the fridge.
