Crunchy Edamame & Peanut Quinoa Salad
A vibrant, cooling salad featuring plant-protein-packed edamame, fluffy quinoa, and a savory sesame dressing. Topped with crunchy peanuts, it's a perfect make-ahead lunch.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Make-ahead magic: This salad gets even more flavorful after resting in the fridge overnight, making it a perfect batch-prep lunch for the week.
Do these three things first
- 1Prep cups frozen shelled edamame (thawed), large red bell pepper (diced), cup dry-roasted peanuts (chopped)
- 2Cook or warm any pre-cooked grain before assembly
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: If your quinoa isn't pre-cooked
- 01
If your quinoa isn't pre-cooked
If your quinoa isn't pre-cooked, simmer 1/2 cup of dry quinoa in 1 cup of water until the liquid is absorbed (about 15 minutes). Quickly steam or microwave the frozen shelled edamame until tender.
Look for: the liquid is absorbed (about 15 minutes)
Tap card to mark done - 02
Whisk together the sesame oil
In a large mixing bowl, whisk together the sesame oil, soy sauce, rice vinegar, ground ginger, garlic powder, and chili flakes if you like heat.
Tap card to mark done - 03
Add the warm cooked quinoa
Add the warm cooked quinoa, edamame, red bell pepper, and green onions to the bowl. Toss thoroughly so the warm grains absorb the dressing.
Tap card to mark done - 04
Divide the salad into two bowls
Divide the salad into two bowls. Top each serving with 1/4 cup of the dry-roasted peanuts just before eating to keep them perfectly crunchy. Serve at room temperature or chilled.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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