Vegetarian Meal Prep: Protein Salad & More
This Vegetarian Protein Salad is one of my favorite vegetarian meal prep recipes! Packed with fresh veggies and plenty of protein from quinoa, chickpeas, black beans, and eggs is the perfect combination of high-protein ingredients to keep you full and satisfied!
Servings: 2 salads
Calories: 737kcal
Ingredients
For The Salad
- ½ cup quinoa - or 1 cup cooked quinoa
- 1 cup water - or vegetable broth
- 1 can chickpeas
- 1 can black beans
- 2 eggs
- 1 cucumber
- ½ red onion - chopped
- 2 cups greens - lettuce, romaine, baby spinach
- 1 cup cherry tomatoes
- 1 carrot - shredded or ribbons
- Parsley - basil, or salad cress
Dressing
- 4 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 teaspoons Dijon mustard
- 1 clove garlic - minced
- 1 tablespoon maple syrup or honey
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Alternative dressing
- 2 servings turmeric tahini dressing
Instructions
- In a small pot, add salted water or vegetable broth and bring it to a boil. Add the quinoa (note 1) and cook on medium-low heat until all the liquid is absorbed. Allow to cool off.
- In another small pot, add cold water and add the eggs. Bring to a boil, reduce the heat and cook for 4-6 minutes (depending on how you like your boiled eggs). Remove from the heat, rinse and peel the shells off. Slice them in half and let them cool down.
- Rinse the black beans and chickpeas. Cut the cucumber into chunks, cut the onion, dice the cherry tomatoes, and cut the carrots into ribbons or shred them.
- Combine all the dressing ingredients in a small jar. Cover it with a lid and give it a good shake.
- Assembling the Salad On a plate: Add all ingredients, top with some fresh parsley or salad cress, add the dressing, and serve.
- Assembling the salad in a jar: Split the ingredients into two jars (I used these ¾ liter jars - they hold about 3 cups). Start with the dressing, followed by chickpeas, black beans, cucumbers, cooked quinoa, cherry tomatoes, eggs, carrots, onions, and salad. When you are ready to serve, empty the jar's content on a plate, mix well with a fork and enjoy!
Notes
Note 1: Quinoa is coated in saponin, which can give it a bitter taste. Soak the seeds for a few hours or overnight and rinse with cold water before cooking. Or buy pre-rinsed quinoa to save time.
Note 2: You can add feta cheese, goat cheese, greek yogurt, or even roasted chicken breasts if you opt for a non-vegetarian version. Or, to make this a vegan protein salad, substitute the eggs for cubed tofu, tempeh, or nuts & seeds.
Storage: In a sealed mason jar, this protein salad stays fresh for 4-5 days.
*Nutrition information is a rough estimate per serving
Nutrition
Calories: 737kcal | Carbohydrates: 98g | Protein: 35g | Fat: 25g | Sugar: 14g