šŸ„— EDAMAME & CRUNCHY VEG BOWL

šŸ„— EDAMAME & CRUNCHY VEG BOWL

A refreshing, high-protein plant-based bowl designed to support muscle maintenance, weight loss, and meal satisfaction with minimal calories and maximum crunch.

šŸ§¾ Ingredients (1ā€“2 servings)

Protein

  • 1 cup shelled edamame (fresh or frozen)

Vegetables

  • 1 cup carrot ribbons
  • 1 cup shredded cabbage (red or green)
  • 1 cup cucumber (julienned or sliced)

Light Sauce

  • 1ā€“2 tsp low-sodium soy sauce
  • 1 tsp rice vinegar

Optional

  • Sesame seeds, chili flakes, or grated ginger

šŸ³ How to PrepareĀ 

1. Blanch the Edamame

  1. Bring water to a boil
  2. Add shelled edamame and cook for 2ā€“3 minutes only
  3. Drain and rinse with cold water
    • This keeps them bright green and firm

2. Prepare the Vegetables

  • Peel carrots into ribbons
  • Thinly shred cabbage
  • Slice cucumber and pat dry

3. Make the Light Sauce

  • Mix soy sauce and rice vinegar
  • Adjust to taste (keep it light for weight loss)

4. Assemble the Bowl

  • Add vegetables first
  • Top with edamame
  • Drizzle the sauce just before eating
  • Toss gently to combine

šŸŒæ Full Health Benefits

1. High Protein, Low Calorie

  • Edamame is rich in plant protein
  • Supports fat loss while preserving lean muscle

2. Excellent for Muscle Maintenance

  • Contains essential amino acids
  • Ideal for active lifestyles and post-workout meals

3. High Satiety from Crunch & Fiber

  • Crunchy veggies slow eating and boost satisfaction
  • Fiber helps reduce hunger and cravings

4. Supports Metabolic & Hormonal Health

  • Soy protein may support hormone balance
  • Low glycemic impact helps regulate blood sugar

5. Gut & Digestive Support

  • Cabbage provides prebiotics
  • Cucumber adds hydration and aids digestion

ā° Best Time to Eat

Best times:

  • Lunch ā€“ light but filling
  • Post-workout ā€“ clean protein without heaviness
  • Hot weather meals or low-carb days

Great for: office lunches, meal prep, and detox-style eating days

šŸ§Š Shelf / Fridge Life & Storage

  • Fridge life: 3ā€“4 days
  • Store in airtight glass containers
  • Keep the sauce separate for the best texture

Avoid freezing (vegetables lose crunch)

Ā Additional Tips (Very Helpful)

Ā Do not overcook edamameā€”it ruins the texture
Ā  Pat veggies dry to prevent wateriness
Ā  Use low-sodium soy sauce to avoid bloating
Ā  Add sesame seeds for minerals (small amount)
Ā  For extra protein: add tofu or tempeh
Ā  For fat loss: skip oil entirely

Ā 

Back to blog