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Quinoa and Edamame Salad with Tofu Caesar Dressing

This salad packs plenty of protein from edamame soybeans, quinoa and a tangy tofu-based dressing.

Counts as*

  • Cooked VegetableCounts as a serving of Cooked Vegetable
  • Healthy CarbohydrateCounts as a serving of Healthy Carbohydrate
  • Healthy FatCounts as a serving of Healthy Fat
  • ProteinCounts as a serving of Protein


To complete your meal, add Raw Vegetable in amounts recommended by your meal plan.

Serving Size

Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)

For Salad:

1 cup quinoa
2 cups chicken or vegetable broth
2 cups shelled edamame soybeans (about 10 ounces)
1 medium carrot, grated
½ cup drained and sliced jarred roasted red bell peppers
Mixed baby greens (optional)

What to do

If not pre-rinsed, rinse quinoa in a strainer to remove any natural coating on the grain. Bring broth to a boil in a medium saucepan over high heat. Add quinoa and return to a boil. Cover, reduce heat to a simmer and cook for about 8 minutes. Sprinkle edamame on top of the quinoa, without disturbing the grain, cover and continue to cook until the edamame and quinoa are tender – about 7-8 more minutes. Drain any remaining liquid, then place quinoa mixture in a large bowl. Stir in grated carrot and sliced peppers, cover, and chill while you prepare the dressing.

For Dressing:

2 TBSP grated parmesan cheese
2 cloves garlic
1 TBSP Dijon mustard
1 ½ tsp. white wine vinegar
1 TBSP lemon juice
1 ½ tsp. Worcestershire sauce
8 ounces soft silken tofu
2 TBSP olive oil
Salt and pepper to taste

What to do

Place all ingredients in the blender and blend until smooth; taste and adjust seasonings.

When quinoa mixture is cool, gently mix with the dressing. Serve on top of mixed baby greens, if desired.

Per serving (400 calorie Meal)

Calories: 365
Protein: 19 g
Carbohydrate: 38 g
Fat: 15 g

Per serving (600 Calorie Meal)

Calories: 485
Protein: 25 g
Carbohydrate: 51 g
Fat: 20 g

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