Quinoa salad with edamame, bacon & apple
Nine ingredients, one bowl, fifteen minutes. Quinoa and edamame bring 31g of protein from three sources (two plant, one animal) and crispy bacon adds salt and crunch. The apple diced through the grain does more than add sweetness.
A 2019 randomized trial found that eating apple alongside a starch meal cut the blood sugar spike by 16% and reduced the glycemic index by 22%. Natural compounds in the fruit slow the enzymes that break down starch, and this recipe's proportions (one apple with 84g of quinoa) closely match what the researchers tested.
767 kcal with 17g of fiber from four different sources. A lunch salad that fills the plate and fills the afternoon.
Nine ingredients, one bowl, fifteen minutes. Quinoa and edamame bring 31g of protein from three sources (two plant, one animal) and crispy bacon adds salt and crunch. The apple diced through the grain does more than add sweetness.
A 2019 randomized trial found that eating apple alongside a starch meal cut the blood sugar spike by 16% and reduced the glycemic index by 22%. Natural compounds in the fruit slow the enzymes that break down starch, and this recipe's proportions (one apple with 84g of quinoa) closely match what the researchers tested.
767 kcal with 17g of fiber from four different sources. A lunch salad that fills the plate and fills the afternoon.
Ingredients
- quinoa 3 ounces
- edamame 3 ounces
- apple 1
- scallion 1
- cucumber 0.5
- bacon 5 slices
- spinach 1 handful
- olive oil 1.5 tablespoon
- lemon juice 2 squeezes
Method
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Cook the quinoa until done following the instructions on the package. Then, drain.
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Rinse the edamame beans in a colander and let them drain. Dice the apple. Slice the scallion into rings. Dice the cucumber.
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In a dry frying pan, fry the bacon slices on both sides until crispy, about 2 minutes per side. Then, cut them into pieces.
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Place the spinach in a large bowl and arrange the quinoa, edamame beans, apple, scallion, cucumber and bacon on top.
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Drizzle the salad with the oil and lemon juice. Toss everything together and season with pepper and salt to taste.
Dice the apple directly into the quinoa bowl. A 2019 trial found that eating apple alongside starch cut the glycemic index by 22%. Natural compounds in the fruit slow the enzymes that break down starch. Mixing the apple through the grain puts those compounds in every forkful.
The same researchers also tested eating the apple 30 minutes before the starch meal. That dropped the glycemic index even further, from 82 to 40 (a 51% reduction). This recipe uses the co-ingestion format, where apple and quinoa are eaten together, which still reduced the index by 22%. The mechanism works both ways: compounds in the apple slow digestive enzymes, while the pectin fiber physically coats starch granules, delaying sugar release.
Lu et al. 2019 — Apple Co-Ingestion & Starch Glycemic Index · DOIBehind this recipe
Won't the spinach block the iron from the edamame?
This is one of the most common concerns about spinach and iron, and the research says no. A study found that spinach oxalates had no measurable effect on iron absorption from other foods eaten in the same meal (P=0.86). The edamame iron in this salad is not blocked by the handful of spinach.
Read the full evidence reviewIs 767 calories too much for a lunch salad?
This is not a side salad. At 767 kcal, it is a full meal with 31g of protein from three sources, 79g of carbs from quinoa and fruit, and 17g of fiber from four different sources. For someone eating 2,000 to 2,500 kcal per day, this covers roughly a third of daily intake. The combination of protein and fiber from multiple sources makes this a complete lunch, not a snack with lettuce.
Why does this recipe use both quinoa and edamame?
Quinoa is a complete protein but contributes a modest amount per cooked serving at this portion. Edamame adds high-quality soy protein with a strong amino acid profile. Together with the bacon, the salad pulls protein from three distinct sources, two plant and one animal. Research on plant versus animal protein suggests both can support muscle protein synthesis when total intake is sufficient.
Read the full evidence reviewCan I make this ahead as meal prep?
All components hold well refrigerated for three to four days. The quinoa and edamame are fine cold. Bacon stays crispiest when stored separately and added just before eating. The apple may brown slightly, but the lemon juice in the dressing slows oxidation. Toss everything together when ready to eat.
