Recipe description
October 4, 2026
Menopause Support Edamame Quinoa Salad
A fiber-rich, plant-powered salad for balanced everyday nourishment and gut-friendly variety.
Fiber Rich
Plant Based
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, sesame, sulfites, tree_nut
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from edamame, quinoa, vegetables, and sesame seeds.
- Includes a wide range of colorful plant foods to support dietary diversity.
- Balances plant protein, whole-grain carbohydrates, healthy fats, and fresh vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, edamame
8
tablespoon
Quinoa
3
serving spoon
Cucumber
1
bowl
Tomato, cherry
1
cup
Onion, red
1
piece
Carrot
1
piece
Spinach
4
tablespoon
Seed, sesame
2
tablespoon
Oil, olive
3
tablespoon
Lemon juice
3
teaspoon
Soy sauce
2
teaspoon
Salt
1
teaspoon
Instructions
1
Rinse the quinoa under cold water, then cook it in lightly salted boiling water for about 15 minutes until tender. Drain and let it cool.
2
Boil or steam the edamame beans for 3-4 minutes, then drain and set aside to cool.
3
Halve the cherry tomatoes, dice the cucumber, finely slice the red onion, and grate or julienne the carrot.
4
In a large bowl, whisk together the olive oil, lemon juice, and soy sauce to make the dressing.
5
Add the cooked quinoa, edamame, tomatoes, cucumber, red onion, carrot, and spinach to the bowl.
6
Toss everything well so the salad is evenly coated with the dressing.
7
Sprinkle with sesame seeds, season with salt to taste, and serve immediately or chilled.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
13 g
Protein
43 g
Carbohydrates
10 g
Fiber
8 g
Sugar
25 g
Fat
3.5 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this edamame quinoa salad make?
The recipe makes 2 servings.
How long does it take to prepare?
It takes about 25–30 minutes, including cooking and chopping.
Can I use frozen edamame?
Yes. Boil or steam frozen edamame for 3–4 minutes, then drain and cool it.
Why should quinoa be rinsed before cooking?
Rinsing helps remove surface saponins, which can cause a bitter taste.
Can I prepare this salad in advance?
Yes. Store it covered in the refrigerator and serve within 1–2 days for the best texture.
Is this salad suitable for menopause?
It can fit into a balanced eating pattern during menopause, providing plant protein, fibre and a variety of plant foods. It is not a treatment for menopause symptoms.
Is this recipe gluten-free?
The ingredients are naturally gluten-free except soy sauce may contain wheat. Use certified gluten-free tamari or soy sauce if needed.
What allergens does this salad contain?
It contains soy from the edamame and soy sauce, and sesame seeds. Check product labels for additional ingredients or cross-contamination.
Can I serve the salad warm?
Yes. It can be served slightly warm, at room temperature or chilled.
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