High-Protein Vegetarian Salad (Meal Prep)
This Protein Salad is packed with fresh veggies and plenty of protein from quinoa, chickpeas, black beans, and eggs - the perfect combination of high-protein ingredients to keep you full and satisfied! You can pack this delicious salad in a jar, which is perfect for healthy meal prep.
Servings: 2 bowls
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