Name: Edamame Crunchy Peanut Salad
Prep time: 15 min
Cook time: 15 min
Total time: 15 min
Ingredients: 1 pound shelled edamame (16 ounces); 1/2 cup uncooked quinoa (cook according to package directions and let cool); 1 1/2 cups red cabbage, shredded; 1 large carrot, shredded; 3 green onions, diced; 3 cups kale, finely chopped and massaged with 1 tsp olive oil (This makes it more tender.); 1/2 cup cilantro, chopped; 1/2 cup peanuts (optional); 3 tbsp all natural peanut butter (I used crunchy for extra crunch); 2 tbsp honey or maple syrup; 2 tbsp soy sauce or coconut aminos; 1 tbsp sesame oil; 1 garlic clove, crushed; 1 tsp fresh ginger root, grated; 1 tsp Frank's hot sauce (optional); 2 tbsp water, to thin out the dressing

Edamame Crunchy Peanut Salad: A Protein-Packed, Fiber-Rich Bowl for Optimal Gut Health

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Looking for a salad that not only satisfies your taste buds but also nourishes your gut? Meet the Edamame Crunchy Peanut Salad! Packed with plant-based protein, gut-friendly fiber, and a satisfyingly crunchy texture, this colorful bowl makes gut health feel delicious.

Let’s dive into the powerful ingredients that make this salad a standout in supporting digestion and gut health.

Edamame & Quinoa: Plant-Based Protein Powerhouses

Edamame beans and quinoa take center stage as the primary protein sources in this salad. They’re both rich in all essential amino acids, making them complete proteins—a rare trait in plant-based foods. Each ingredient contributes fiber that slows digestion, supporting a balanced blood sugar response and keeping you fuller for longer. For those aiming to maintain lean muscle or boost metabolism, this fiber-protein combo is a powerful ally, as it fuels your body while being gentle on the gut.

Red Cabbage & Carrots: Vibrant, Fiber-Packed Veggies

Red cabbage and carrots bring both crunch and color, with each serving up a diverse blend of insoluble and soluble fiber. Insoluble fiber acts like a natural scrubber, supporting healthy digestion by moving food through the gut efficiently. Meanwhile, soluble fiber from these veggies becomes a gel-like substance in the digestive tract, slowing digestion just enough to enhance nutrient absorption. Plus, red cabbage’s antioxidants and carotenoids in carrots further support gut health by reducing inflammation and oxidative stress, promoting a balanced and resilient gut microbiome.

Green Onions: Flavor with Prebiotic Power

Green onions may seem like a small addition, but they’re a secret weapon for gut health. Rich in prebiotic fiber, they help nourish the beneficial bacteria in your gut. Prebiotics are the food for probiotics, which are the beneficial bacteria that help your digestive system run smoothly and bolster immunity. Adding green onions to your meals can increase the diversity of your gut bacteria, a key factor in overall gut health.

Peanuts: The Crunchy Finishing Touch

Peanuts add the perfect crunch to this salad while supplying a dose of healthy fats and fiber that support satiety and digestive comfort. Their unique combination of monounsaturated fats and fiber helps support stable blood sugar, while also providing essential minerals like magnesium, which is crucial for muscle function and digestion.

Why Fiber and Protein Are Key for Gut Health

A diet rich in fiber and protein like this Edamame Crunchy Peanut Salad can do wonders for your digestive system. Fiber adds bulk and supports regular bowel movements, while protein repairs and maintains the gut lining. Together, they help maintain a balanced gut microbiome and optimize digestion, supporting long-term health, energy, and vitality.

This salad offers a blend of textures and flavors that make eating for gut health a pleasure. Enjoy it as a fiber-filled meal, a plant-protein powerhouse, or the ultimate crunchy side dish—your gut (and taste buds) will thank you!