Salad with Asian Dressing

By Lily | Last modified on Jan 22, 2026

Featured in: Salads

Salad with Asian Dressing (High Protein)

This high-protein Salad with Asian Dressing blends crunchy fresh vegetables with a savory, slightly sweet dressing, delivering a refreshing vegan meal that’s perfect any time. It’s not only vibrant and healthy but also easy to prepare in advance, making it a fantastic choice for busy weeks.

Combining nutrient-rich quinoa, edamame, and green peas with crisp cucumber and celery, this salad offers a satisfying texture and flavors inspired by traditional Asian cuisine. Whether served in mason jars for convenient meal prep or tossed fresh, it’s a flavorful, budget-friendly option for a wholesome main or side dish.

Why You’ll Love This Recipe

High-protein plant-based ingredients fuel your body with sustained energy.
Quick and easy to prepare, perfect for meal prepping busy weeks.
Fresh, crunchy vegetables combined with a tangy Asian dressing create vibrant flavors.
Versatile enough for lunch, dinner, or a satisfying snack.

Ingredients

Tamari or low-sodium soy sauce: Adds umami depth with a salty, savory taste, using low sodium for balanced flavor.
Rice vinegar: Provides critical acidity and a mild tang that brightens the dressing’s profile.
Maple syrup: Natural sweetener offering subtle sweetness which balances the tang and salt in the dressing.
Toasted sesame oil: Adds rich, nutty aroma and enhances the authentic Asian flavor palette.
Chopped cucumber: Crisp and hydrating, cucumber gives fresh texture and lightness to the salad.
Chopped celery: Provides crunch and a slightly peppery, refreshing flavor essential for salad balance.
Sweet green peas: Adds natural sweetness and vibrant color, plus important plant-based nutrients.
Shelled edamame: A great protein source with a tender bite, complementing the salad’s texture.
Cooked quinoa: This seed offers a fluffy base and boosts the salad’s high-protein content.
Chopped baby spinach: Soft leafy greens that add a mild, fresh flavor and nutrient density.
Chopped cilantro: Bright herbaceous notes that elevate the overall freshness of the dish.
Chopped scallion: Mild onion flavor adds a delicate pungency without overpowering.
Toasted sesame seeds: Crunchy garnish with nutty undertones enhancing texture and flavor complexity.

Instructions

Whisk the Asian Dressing: In a medium bowl, combine tamari, rice vinegar, maple syrup, and toasted sesame oil. Whisk until smooth and well blended. This creates a balanced dressing that marries salty, sweet, and nutty flavors, perfect for highlighting the fresh vegetables.
Prepare Ingredients for Salad Jars: For meal prep, distribute one-fourth of the dressing into each of four 16-ounce mason jars. Layer half a cup each of cucumber, celery, green peas, edamame, quinoa, and spinach. Top with cilantro, scallion, and a sprinkle of toasted sesame seeds. Layering this way keeps ingredients fresh, prevents sogginess, and makes for convenient grab-and-go meals.
Assemble in Large Bowl (Alternative): Alternatively, transfer all chopped vegetables, quinoa, herbs, and seeds into a large mixing bowl. Pour the prepared dressing over and toss gently but thoroughly to coat every ingredient. This method is ideal for immediate serving, ensuring optimal flavor integration.
Chill and Serve: Refrigerate salad jars for up to 4 days to allow flavors to meld and to maintain crispness. Before eating, shake jars or toss the bowl preparation to redistribute dressing. Finish with fresh lime juice to add zesty brightness as desired.

You Must Know

Frozen shelled edamame require thawing but no cooking; rinsing under warm water speeds this process.
Adjust the order of layering ingredients in jars to protect delicate greens and maintain textural contrast.
Store leftovers in airtight containers in the refrigerator for up to four days without loss of flavor or texture.

Storage Tips

Refrigerate any leftover salad in an airtight container to preserve freshness for up to 4 days. Mason jar salads maintain their texture and flavor well, making them excellent for several days of ready-to-eat meals.

Serving Suggestions

This salad pairs wonderfully with grilled tofu or tempeh for added protein or a side of miso soup. Garnish with extra toasted sesame seeds and lime wedges for a fresh, vibrant meal experience.

Professional Tips

Use low-sodium tamari to control saltiness while maintaining authentic flavor depth.
Lightly toast sesame seeds at home to enhance their nuttiness and crunch.
Lime juice added just before serving brightens the dressing and balances richness.

FAQs

Can I make this salad ahead of time?: Yes, it’s perfect for meal prep. Salad jars keep fresh in the fridge up to four days and are convenient for quick meals.
Is this salad suitable for gluten-free diets?: Yes, if you use tamari labeled gluten-free or substitute with gluten-free soy sauce alternative.
What can I substitute if I don’t have quinoa?: Cooked brown rice, millet, or bulgur wheat can be used as nutritious alternatives with similar texture and protein content.
How do I thaw frozen edamame quickly?: Rinse under warm running water and drain well or thaw overnight in the fridge for convenience.
Can I add other vegetables to this salad?: Absolutely! Shredded carrots, bell peppers, or snap peas complement the flavors and add extra crunch.
Is this salad suitable for weight loss diets?: Yes, it’s high in fiber and protein, low in calories, and balanced in healthy fats, making it a nutritious option.
How spicy is the salad?: This version is mild and nutty; you can add chili flakes or a drizzle of Sriracha to introduce heat.