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No-Cook Edamame and Avocado Bowl — shelled edamame, avocado, cucumber, cherry tomatoes and quinoa arranged in a matte stoneware bowl No-Cook · 5 Min

No-Cook Edamame & Avocado Bowl

Shelled edamame, ripe avocado, crisp cucumber and quinoa with a sesame-lemon drizzle — nothing touched by heat, ready in about five minutes, under 400 calories.

Ingredients

Shelled edamameRipe avocadoCucumberCherry tomatoesCooked quinoaToasted sesame seedsSesame-lemon dressing

Nutrition Facts

390
kcal
22g
protein
30g
carbs
18g
fat
9g
fiber
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HOW IT'S MADE

How It's Made

No stove, no pan, no cooking at all — five minutes of assembly is the entire recipe.

No-Cook Edamame and Avocado Bowl being assembled in a matte ceramic bowl with a wooden spoon Zero stove time
STEP 01

Thaw the Edamame

Ready-to-eat edamame needs just a warm-water rinse, or 60 seconds in the microwave, then a good drain.

STEP 02

Slice the Fresh Parts

Avocado, cucumber and cherry tomatoes need nothing but a knife — the only chopping in the whole recipe.

STEP 03

Fluff the Quinoa

A pre-cooked quinoa pouch goes straight into the bowl; fluff it with a fork and the base is done.

STEP 04

Compose & Drizzle

Lay everything in sections, drizzle the sesame-lemon dressing and finish with toasted sesame seeds.

Meal Prep & Storage

Built for lazy days — but here is how far ahead you can push it

Make ahead

Assemble the base up to 24 hours ahead. The avocado and the dressing go in just before eating.

Fridge

Keeps about 24 hours covered. The avocado is the only component that dislikes waiting.

Freezer

Not recommended — this is a fresh bowl by design. Cucumber and avocado turn watery after thawing.

Nutrition Breakdown

Per bowl, with what each number actually means for your day

390
kcal per bowl

About a fifth of a 2,000 kcal day — a real lunch that still leaves room for breakfast and dinner.

22g
plant protein

Edamame plus quinoa makes a complete protein profile — why it holds you 4-5 hours, not one.

310mg
sodium

Deliberately low. We season with lemon, rice vinegar and toasted sesame rather than leaning on salt.

Nutrient Per bowl % Daily Value* Why it matters here
Calories 390 kcal 20% A light lunch that still fits a fat-loss day.
Protein 22 g 44% Plant protein from edamame and quinoa drives satiety.
Carbohydrate 30 g 11% Mostly vegetables and quinoa — steady, not a sugar hit.
Fat 18 g (saturated 3 g) 23% Mostly unsaturated fat from avocado — flavour, not batter.
Fibre 9 g 32% Edamame and avocado slow digestion and extend fullness.
Sugars 4 g — Naturally occurring in the vegetables; no added sugar.
Sodium 310 mg 13% From the sesame-lemon dressing; using half trims it further.

*Percent Daily Values are based on a 2,000 kcal reference diet. Figures are approximate estimates for home preparation.

Frequently Asked Questions

Real questions from our fitness-minded customers

How many calories are in the No-Cook Edamame & Avocado Bowl?

Each serving is about 390 kcal with 22g of protein, 30g of carbs and 18g of fat.

Do I need to cook anything for this bowl?

No. Use ready-to-eat edamame (thawed or a 60-second warm rinse) and a pre-cooked quinoa pouch — the whole bowl comes together in about five minutes with zero stove time.

Is the No-Cook Edamame & Avocado Bowl good for weight loss?

Yes. At about 390 kcal with 22g of protein and 9g of fiber, it is highly satiating and keeps most people full for 4-5 hours.

Can I make it ahead for meal prep?

Assemble everything up to 24 hours ahead and refrigerate, but add the avocado and the dressing just before eating so nothing browns or goes soggy.

Is it suitable for vegans?

Yes. Every ingredient is plant-based as written, and the edamame-plus-quinoa pairing gives a complete protein profile.

How much sodium is in the No-Cook Edamame & Avocado Bowl?

About 310 mg per serving (roughly 13 percent of the daily reference intake). Most of it sits in the dressing, so using half keeps it low without losing flavour.

Does it contain common allergens?

By the standard ingredients it contains soy (edamame and the dressing base) and sesame. If you have a severe allergy, please contact us before ordering so we can confirm the current kitchen preparation.

Can I swap the quinoa?

Yes. Cold soba noodles, a brown rice pouch or cauliflower rice all work — keep the half-cup portion to hold the calories where they are.