Hey there, fellow food lovers! If you’re looking for a delicious way to boost your health, let me introduce you to my go-to collection of high fiber Asian recipes. Trust me, not only are these dishes packed with flavor, but they also come loaded with nutritional benefits that’ll have you feeling great. Fiber is such a superstar when it comes to digestion and overall well-being, and incorporating it into your meals doesn’t have to be boring. From vibrant salads to hearty bowls, my high fiber Asian recipes celebrate fresh ingredients and bold flavors, making healthy eating an absolute delight. So, let’s dive into this tasty world where health meets happiness!

Ingredients List

Gather these fresh ingredients to whip up a delightful high fiber Asian quinoa salad:

• 1 cup quinoa: Rinse it under cold water to remove the bitterness before cooking.
• 2 cups water: This will cook the quinoa to fluffy perfection.
• 1 cup edamame, shelled: These little green gems add protein and a pop of color!
• 1 bell pepper, diced: I love using a red or yellow one for sweetness and crunch.
• 1 cup carrots, shredded: Freshly shredded gives the best texture and flavor.
• 1/4 cup soy sauce: This salty goodness brings out all the flavors—adjust to taste!
• 2 tablespoons sesame oil: Adds a rich, nutty aroma that’s simply irresistible.
• 1 tablespoon ginger, minced: For that zingy kick that brightens the whole dish.
• 2 green onions, chopped: These bring a fresh, oniony bite that’s fantastic.
• 1 tablespoon sesame seeds: Perfect for garnishing and adding a little crunch!

How to Prepare High Fiber Asian Recipes

Ready to create a vibrant, high fiber Asian quinoa salad? Let’s get cooking! Just follow these easy steps, and you’ll have a delicious dish in no time.

Rinse and Cook Quinoa

First up, you’ll want to rinse the quinoa. Just place it in a fine-mesh strainer and run it under cold water for a minute or two; this helps wash away any bitterness. Next, in a medium pot, combine the rinsed quinoa with 2 cups of water. Bring it to a rolling boil, then reduce the heat to low. Cover it tightly and let it simmer for about 15 minutes. When it’s done, the quinoa will be fluffy and the water absorbed. Fluff it gently with a fork and let it cool a bit.

Prepare the Vegetable Mixture

While the quinoa cools, grab a large mixing bowl. Toss in the shelled edamame, diced bell pepper, and shredded carrots. I love the crunch and sweetness these veggies bring! Once the quinoa is cool enough to handle, add it to the bowl with the veggies. This colorful mix is not just pretty; it’s packed with nutrients!

Make the Dressing

For the dressing, whisk together the soy sauce, sesame oil, and minced ginger in a small bowl. This combo adds such a lovely depth of flavor! If you like it a bit saltier, feel free to adjust the soy sauce to your taste. Once it’s well mixed, pour it over the quinoa and veggie mixture.

Combine and Garnish

Now it’s time to combine everything! Toss the quinoa mixture gently with the dressing until everything is coated beautifully. Lastly, sprinkle the chopped green onions and sesame seeds on top for that final touch. This salad can be served warm or chilled, so you can enjoy it however you like. Serve it in a lovely bowl, and watch everyone’s eyes light up!

Nutritional Information

Just a quick note: nutritional values can vary based on the brands and specific ingredients you use, so take these numbers as estimates. Each serving of this high fiber Asian quinoa salad contains approximately 250 calories, with 10g of fat, 10g of protein, 34g of carbohydrates, and a fantastic 8g of fiber. It’s a wholesome choice that not only tastes great but also nourishes your body!

Why You’ll Love This Recipe

• It’s a quick and easy recipe, perfect for busy weeknights!
• Packed with fresh, healthy ingredients that are good for you.
• High in fiber, making it a filling option for any meal.
• Vibrant colors and flavors that make your plate pop!
• Versatile: enjoy it warm or as a refreshing cold salad.
• Perfect for meal prep—make it ahead and enjoy throughout the week.
• Suitable for vegan diets while still being incredibly satisfying.

Tips for Success

To make this high fiber Asian quinoa salad truly shine, here are a few pro tips! First, don’t skip rinsing the quinoa; it really helps remove any bitterness and enhances the flavor. If you want to switch things up, try adding other veggies like cucumbers or snap peas for extra crunch. For a protein boost, consider tossing in some grilled chicken or tofu. And if you’re short on time, pre-cooked quinoa is a lifesaver! Lastly, let the salad sit for about 10 minutes after mixing to let those flavors meld together—trust me, it’s worth the wait!

Variations

If you’re looking to mix things up, there are so many fun ways to customize this high fiber Asian quinoa salad! Try swapping in different veggies like crunchy cucumbers or vibrant radishes for a fresh twist. You could even add some steamed broccoli or snap peas for extra color and crunch. For protein options, grilled shrimp or marinated tofu would work beautifully. Want to spice it up? Toss in some diced jalapeños or a splash of sriracha for a little heat! The possibilities are endless, so feel free to get creative with your favorite flavors!

Storage & Reheating Instructions

If you happen to have leftovers (which is rare because it’s so good!), storing them properly is key! Just transfer the quinoa salad to an airtight container and pop it in the fridge. It’ll stay fresh for about 3 to 4 days. When you’re ready to enjoy it again, you can eat it cold straight from the fridge, or if you prefer it warm, just pop it in the microwave for about 30 seconds to a minute—just enough to take the chill off without cooking it further. Give it a quick stir before serving, and you’re all set!

Serving Suggestions

This high fiber Asian quinoa salad is wonderfully versatile and pairs beautifully with a variety of dishes! For a complete meal, why not serve it alongside some grilled teriyaki salmon or sesame-crusted tofu? Both add a delicious protein boost! You could also whip up some crispy spring rolls or a light miso soup for a lovely starter. If you’re in the mood for something extra, a side of sautéed bok choy with garlic would complement the flavors perfectly. And don’t forget a refreshing green tea to wash it all down—it’s the cherry on top of this delightful Asian-inspired feast!

For more delicious recipes, check out this healthy vegetable medley recipe or this quinoa black bean salad for more fiber-packed options!

High Fiber Asian Recipes: 7 Flavors That Delight Your Health

---

• Author: Julia marin
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

A collection of high fiber Asian recipes that are healthy and delicious.

---

Ingredients

Scale 1x2x3x

• 1 cup quinoa
• 2 cups water
• 1 cup edamame, shelled
• 1 bell pepper, diced
• 1 cup carrots, shredded
• 1/4 cup soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon ginger, minced
• 2 green onions, chopped
• 1 tablespoon sesame seeds

---

Instructions

1. Rinse quinoa under cold water.
2. Combine quinoa and water in a pot. Bring to a boil.
3. Reduce heat, cover, and simmer for 15 minutes.
4. Fluff quinoa with a fork and let cool.
5. In a large bowl, mix quinoa, edamame, bell pepper, and carrots.
6. In a separate bowl, whisk together soy sauce, sesame oil, and ginger.
7. Pour dressing over the quinoa mixture and toss to combine.
8. Garnish with green onions and sesame seeds.

Notes

• Use fresh vegetables for better flavor.
• Adjust soy sauce to taste.
• Can be served warm or cold.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Salad
• Method: Mixing and boiling
• Cuisine: Asian

Nutrition

• Serving Size: 1 cup
• Calories: 250
• Sugar: 2g
• Sodium: 400mg
• Fat: 10g
• Saturated Fat: 1g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 34g
• Fiber: 8g
• Protein: 10g
• Cholesterol: 0mg

Keywords: high fiber, asian recipes, healthy eating, quinoa salad, vegan recipes