Mediterranean High Protein Thai Quinoa Salad
This protein-packed quinoa salad combines the best of Mediterranean freshness with the bold, nutty flavors of Thai cuisine. It’s loaded with colorful veggies, edamame, tofu, and peanuts for crunch, then tossed in a creamy peanut-ginger dressing. Perfect as a make-ahead lunch, a hearty side, or even a light dinner.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
For the Salad:
1 cup (185 g) quinoa, rinsed
2 cups (480 mL) water or vegetable broth
1 cup (150 g) edamame, shelled and cooked
1 cup (150 g) shredded carrots
1 red bell pepper, diced
½ cup (75 g) cucumber, diced
½ cup (75 g) purple cabbage, shredded
¼ cup (35 g) roasted peanuts, chopped
1 block (14 oz / 400 g) extra-firm tofu, pressed and cubed
1 tablespoon (15 mL) sesame oil
For the Dressing:
3 tablespoons (45 mL) peanut butter
2 tablespoons (30 mL) soy sauce
1 tablespoon (15 mL) rice vinegar
1 tablespoon (15 mL) lime juice
1 tablespoon (15 mL) honey or maple syrup
1 teaspoon grated fresh ginger
1 clove garlic, minced
Water, as needed to thin
Instructions
Cook Quinoa
In a medium saucepan, combine quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until fluffy. Remove from heat and let cool slightly.
Prepare Tofu
In a skillet, heat sesame oil over medium-high heat. Add cubed tofu and cook for 6–8 minutes, turning occasionally, until golden brown on all sides. Set aside.
Mix Dressing
In a small bowl, whisk together peanut butter, soy sauce, rice vinegar, lime juice, honey (or maple syrup), ginger, and garlic. Add a splash of water until it reaches a pourable consistency.
Assemble Salad
In a large bowl, combine cooked quinoa, edamame, carrots, bell pepper, cucumber, cabbage, and tofu. Pour dressing over the top and toss until well coated.
Finish & Serve
Garnish with chopped roasted peanuts. Serve chilled or at room temperature.
Tips & Variations
Grain Options – Swap quinoa for couscous, bulgur, or farro for a different texture.
Protein Boost – Add chickpeas, grilled chicken, or tempeh alongside tofu for extra protein.
Nut-Free Version – Replace peanuts with toasted sunflower seeds or pumpkin seeds, and use tahini in the dressing instead of peanut butter.
Spice It Up – Add chili flakes or a splash of sriracha to the dressing if you like more heat.
Veggie Flexibility – Use what you have: zucchini, snap peas, cherry tomatoes, or kale can be added or swapped in.
Make-Ahead Friendly – Store dressing separately and toss just before serving to keep veggies crisp.
Fresh Herbs – Add cilantro, basil, or mint for a bright, fresh finish.
Q&A
Q: Can I make this salad ahead of time?
Yes. You can prepare the quinoa, tofu, and dressing up to 2 days in advance. Store separately and toss together before serving for the best texture.
Q: Is this salad served hot or cold?
It’s best served chilled or at room temperature, but you can enjoy it slightly warm if you just cooked the quinoa and tofu.
Q: Can I replace tofu with something else?
Absolutely. Grilled chicken, shrimp, or chickpeas all work well as alternatives.
Q: How long does this salad last in the fridge?
Stored in an airtight container, it keeps for about 3–4 days. If dressed ahead of time, the veggies may soften slightly.
Q: Is it gluten-free?
Yes, as long as you use tamari or a gluten-free soy sauce in the dressing.
Nutrition
(per serving, based on 4 servings)
Calories: ~390
Protein: 21g
Carbohydrates: 36g
Fat: 18g
Fiber: 7g
Calcium: 150mg
Iron: 4mg
(Values may vary depending on tofu type, peanut butter, and exact portions.)
Conclusion
This Mediterranean High Protein Thai Quinoa Salad is colorful, filling, and packed with plant-based protein. The nutty quinoa, crunchy vegetables, and golden tofu are tied together with a creamy peanut-ginger dressing that’s both savory and refreshing. It’s perfect for meal prep, a balanced weeknight dinner, or a vibrant dish to bring to gatherings. Nutritious and versatile, this salad is a true powerhouse bowl.