If you’re a regular follower of PCF’s nutrition guidance, you know that a healthy diet can lead to many positive outcomes for patients with prostate cancer, including reducing the risk of heart disease. Dietary components recommended for good health include whole grains, lean protein, and fats such as olive oil. Eating a plant-based diet may also reduce the risk of developing or dying from prostate cancer. And with the right recipes, it’s easy to add more plants to your weekly meal plan. Another bonus of boosting your veggie intake? More fiber. According to the Dietary Guidelines for Americans 2020-2025, more than 90 percent of U.S. adults do not meet recommended intakes for dietary fiber.
This healthy vegetarian Thai Peanut & Quinoa Salad highlights fresh vegetables and legumes, with cabbage, snow peas, carrots, and more, all tossed in a delicious peanut sauce. Serve as a side dish, or consider adding a protein like sauteed chicken, shrimp, or tofu to make a satisfying entree.
Prep time: 15-20 minutes to assemble, 20 minutes to cook
Servings: 4-6 (as a side dish)
Ingredients
Salad
- ¾ cup uncooked quinoa
- 1 ½ cups water
- 2 cups shredded cabbage
- 1 cup grated carrot
- 1 cup thinly sliced snow peas
- ¼ cup thinly sliced green onion
- ½ cup chopped cilantro
- ½ cup shelled edamame
- ¼ cup chopped peanuts, for garnish
- ½ tablespoon sesame seeds, for garnish
Peanut Sauce
- ¼ cup smooth peanut butter
- 3 tablespoons reduced-sodium soy sauce (or tamari for gluten free)
- 1 tablespoon maple syrup or honey
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 teaspoon grated ginger
- ½ lime, juiced
- Pinch of red pepper flakes
Directions
- Rinse the quinoa in a fine-mesh colander. In a medium-sized pot, combine the rinsed quinoa and 1 ½ cups water. Bring to a gentle boil over medium heat, then reduce the heat to medium-low and simmer until the quinoa has absorbed the water. Remove the quinoa from the heat and cover the pot. Let the quinoa rest for 5 minutes, then fluff with a fork and set aside to cool.
- In a bowl, combine the peanut butter and soy sauce (or tamari) until smooth. Should the peanut butter be challenging to mix, microwave the mixture for up to 30 seconds. Add the remaining peanut sauce ingredients and whisk until smooth. If the texture is thicker than you’d like, add a bit of water and whisk.
- In a large bowl, combine the cooked quinoa, shredded cabbage, carrot, snow peas, edamame, and green onion. Toss to combine and then pour in peanut sauce. Toss again to ensure the salad ingredients are coated in the peanut sauce.
- Divide into individual serving bowls. Garnish with chopped peanuts and sesame seeds.
Adapted from Cookie and Kate’s Crunchy Thai Peanut & Quinoa Salad.
Recipes on the Prostate Cancer Foundation website are offered for general interest on healthier cooking. They have not been reviewed by a nutritionist or other qualified health professional, and do not constitute medical or dietary advice or recommendations. Always talk to your health care provider to obtain personalized diagnosis and treatment advice, including your specific dietary needs.