Complete Quinoa, Edamame & Cucumber Salad with Sesame Dressing (Optimal lipid profile)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Quinoa and edamame pair into a complete-protein salad tossed with cucumber and a toasty sesame dressing — gentle on blood lipids.
Quinoa is a complete protein, which makes it rare among grains; edamame adds more protein and a load of unsaturated fat. Together with crunchy cucumber and a toasted-sesame dressing, this salad delivers the kind of fat-and-fiber pattern that helps keep blood lipids in good standing.
🥄 Ingredients
- 🫗 3/4 cup (130g) quinoa, rinsed
- 🫗 1 1/2 cups (375ml) water or low-sodium broth
- 🫗 1 cup (150g) frozen shelled edamame
- 🫗 1/2 English cucumber, diced
- 🫗 2 tablespoons sesame seeds, toasted
- 🫗 2 scallions, thinly sliced
- 🫗 2 tablespoons rice vinegar
- 🫗 1 tablespoon low-sodium soy sauce or tamari
- 🫗 1 teaspoon toasted sesame oil
- 🫗 1 teaspoon honey (optional)
- 🫗 Black pepper to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Combine the quinoa and water in a small pot; bring to a boil, cover, and simmer 15 minutes until the liquid is absorbed. Let stand 5 minutes, then fluff.
Meanwhile, cook the edamame in boiling water 4–5 minutes until tender; drain and rinse under cold water.
Whisk the rice vinegar, soy sauce, sesame oil, and honey (if using) into a dressing.
Toss the warm quinoa with the edamame, cucumber, scallions, and sesame seeds.
Pour over the dressing, toss again, and season with black pepper.
Serve warm, at room temperature, or chilled.
⚠️ Common Mistakes
- ✕
Cooking the quinoa in the rinse water that's still clinging to the grains.
- ✕
Overcooking the edamame into mush; five minutes from boiling is plenty.
- ✕
Salting the salad before the soy sauce lands — taste first.
🔄 Variations
Use shelled peas or chickpeas instead of edamame.
Add shredded carrot or red bell pepper for crunch and color.
Swap rice vinegar for lemon juice in a pinch.
🧊 Storage
- 📦
Keeps 3 days chilled; the cucumber softens, which most people don't mind.
- 📦
Serve cold straight from the fridge, re-softened with a splash of water, or warm.
💡 Chef Tips
Tip 1: Rinsing quinoa removes its bitter saponin coating — don't skip it.
Tip 2: Tossing the salad while the quinoa is warm lets the dressing soak in.
Tip 3: Toast the sesame seeds in a dry pan 2 minutes for double the nuttiness.
Tip 4: Edamame brings both protein and unsaturated fat to the complete quinoa meal.
❓ FAQ
Q
Why is quinoa called "complete"? It contains all nine essential amino acids — a full protein, and it brings plenty of fiber along for the ride.
Q
Is soy sauce okay on a low-sodium diet? A small amount of lower-sodium tamari across two bowls is fine; swap it for lemon juice entirely if you prefer.
Q
What's the "optimal lipid profile" claim? Healthier fats from sesame, edamame, and the grains, plus fiber, are the pattern linked with better blood lipids.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →