Mediterranean Bowl with Edamame and Quinoa

March 22, 2023

This delicious, Greek-inspired Mediterranean Bowl with Edamame and Quinoa is a nourishing one-dish-in-a-bowl meal for lunch or dinner, or the perfect salad accompaniment for a family-sized meal. Packed with nutrients and flavors, this quinoa bowl recipe will soon be your go-to for the week.

Vegan bowl meals, such as this edamame salad recipe, offer a wonderful, easy meal solution. These Mediterranean bowls can be prepared in advance to provide healthful eating on the go. This nourishing plant-based (vegan), gluten-free Mediterranean Bowl with Edamame and Quinoa offers the rich, warm flavors of tomatoes, edamame, olives, onions, quinoa, cucumbers, and greens, all drizzled with a flavorful Mediterranean vinaigrette. Healthy and yummy!

How to Eat Edamame

This recipe for Mediterranean Bowl with Edamame and Quinoa features frozen edamame, which is essentially fresh green soybeans. Edamame is a wholesome, versatile food packed with star nutrients. The soybean originated in Southeast Asia, and was cultivated by the Chinese as early as 1100 BC. Soybeans quickly became a key food in traditional Japanese, Chinese, and Korean diets. You can find edamame in the shell or shelled at most supermarkets (fresh or frozen), and it makes a fabulous, nutrient-rich ingredient in so many dishes, such as stews, salads, curry dishes, stir-fries, pasta dishes, veggie burgers, hummus, and more. Learn more about how to cook edamame here.

Edamame Benefits

Soybeans contain a bounty of vitamins, minerals, and important nutrients. A one-cup serving has just 189 calories, but packs a hefty 32% DV (based on 2,000 calories per day) of dietary fiber, 34% DV of protein, and an impressive 121% DV of the B vitamin, folate. A number of studies have found that soyfoods are beneficial for health. One reason is soy’s ability to lower cholesterol and promote heart health. Soy also contains isoflavones, a type of phytoestrogen that has been researched for its benefits for bone health and osteoporosis, certain cancers, and hot flashes in postmenopausal women. While some previous animal studies associated soy intake with breast cancer risk, newer research has been favorable. The American Institute for Cancer Research reports that consuming up to two or three servings per day of soy products is safe for everyone, including breast cancer survivors, and may even be protective.

Check out how I make this recipe in my Instagram Live Plant-Based Cooking Show here.

Mediterranean Bowl with Edamame and Quinoa

1 Star 2 Stars 3 Stars 4 Stars 5 Stars (40 votes, average: 4.30 out of 5)
Loading...

4.3 from 40 reviews

Author: The Plant-Powered Dietitian
Total Time: 15 minutes
Yield: 1 serving
Diet: Vegan

Print Recipe

Pin Recipe

Description

This nourishing plant-based (vegan), gluten-free delicious, Greek-inspired Mediterranean Edamame Quinoa Bowl is a one-dish-in-a-bowl for lunch or dinner, or the perfect salad accompaniment.

Ingredients

Salad Bowl:

2 cups loosely packed, fresh greens (i.e., baby kale, arugula, romaine)
½ cup frozen shelled edamame, thawed
½ cup cherry tomatoes, halved
½ cup cooked quinoa
10 Kalamata olives, pitted, whole
1 small Persian cucumber, with peel, sliced
¼ cup sliced red onions
2 tablespoons pine nuts

Mediterranean Vinaigrette:

1 tablespoon extra virgin olive oil
1 ½ tablespoons red wine vinegar
1 small clove garlic, minced
Pinch sea salt (optional)
Pinch black pepper
Pinch smoked red paprika
½ teaspoon dried oregano

Instructions

Fill one large, individual-sized bowl with greens.
Arrange the following on top of the greens: edamame, cherry tomatoes, cooked quinoa, Kalamata olives, sliced cucumbers, sliced red onions, and pinenuts.
To make the vinaigrette, whisk together olive oil, red wine vinegar, garlic, sea salt (optional), black pepper, red paprika, and oregano.
Drizzle the dressing over the salad bowl, evenly.
Makes one large, individual sized serving. Alternatively, assemble all ingredients in a medium salad bowl to serve 4 small servings.

Prep Time: 15 minutes
Category: Salad
Cuisine: Mediterranean, American