High-Protein Veggie Salad

High-Protein Veggie Salad is a fresh and nutrient-rich dish. It contains chickpeas, edamame, bell pepper, cucumber, carrots, Dijon mustard, mixed greens, pumpkin seeds, olive oil, red onions, lemon juice, garlic, and seasonings. These items are easily accessible in the stores. High-Protein Veggie Salad doesn’t contain any dairy items, making it suitable for a dairy-free diet. It contains lots of fiber and protein, so it is good for us. Serve this salad with green tea, lentil soup, or garlic toast to make it more flavorful. It is not good to store this dish because of the fresh vegetables, so it is good to consume them fresh. This salad prepares fast in 15 minutes, perfect for quick cravings.

STATS:

• Caloric count: 320 kcal
• Preparation duration: Fifteen minutes
• Serving Size: 1½ cups
• Cook Time: 0 minutes
• Cuisine: American
• Total Time: 15 minutes
• Course: Salad, Main Course
• Diet: High-Protein
• Servings: 4

EQUIPMENT:

• Large mixing bowl
• Sharp knife
• Measuring cups
• Cutting board
• Measuring spoons
• Salad tongs

INGREDIENTS:

• 2 cups chickpeas
• 1 cup shelled edamame
• 1 red bell pepper
• 1 cucumber
• 1 cup cherry tomatoes
• 1 cup carrots shreds
• 2 cups mixed greens
• ¼ cup red onion
• ¼ cup fresh parsley
• 2 tbsp. pumpkin seeds

DRESSING:

• 3 tbsp. olive oil
• ½ tsp. salt
• 2 tbsp. lemon juice
• ¼ tsp. black pepper
• 1 tsp. Dijon mustard
• 1 garlic clove

INGREDIENT NOTES:

CHICKPEAS:

• Add the chickpeas to provide the fiber and protein in this salad. It will make the salad filling and delicious as well. Use the canned chickpeas to save time, and it will be more convenient for us as well. It is best to use the fresh chickpeas as they provide a good texture in the salad.

EDAMAME:

• Include the shelled edamame to enrich the protein in the salad and also make it more flavorful. It is good to use the fresh ones, though, and utilize the frozen ones for convenience. Defrost them and drain all the water content before use.

VEGETABLES:

• Add the cucumbers, tomatoes, bell peppers, and carrots to make this salad. They will add the crunchiness and the texture, and also make the salad more colorful and tasty. It is best to use the fresh ones. These vegetables will add antioxidants and vitamins.

MIXED GREEN & PARSLEY:

• Use the mixed green & parsley to make the salad. Greens will add the healthy foundation, and parsley will add the freshness to it. It will also add the herby flavor and aroma to it.

RED ONIONS:

• Use the Red onions to include in this salad. It will add the red onions and a mild, sharp taste. You can soak the onions for some time if you want to decrease their sharpness.

PUMPKIN SEEDS:

• Use the pumpkin seeds to add fats, minerals, and protein to the dish. It will add crunchiness to the salad.

DRESSING:

• Use the lemon juice, Olive oil, garlic, and mustard to make the dressing of the components and make the simple dressing. It will provide the Mediterranean profile and balance the tangy and bright taste.

INSTRUCTIONS:

1. Take a big vessel and add the edamame, chickpeas, pumpkin seeds, parsley, greens, and other fresh vegetables, and combine them.
2. Now add the dressing components to the small vessel and mix them with a whisk.
3. Add the dressing to the salad components and toss them softly to coat them.
4. Chill the salad for 15 to 20 minutes to combine the flavors and serve the salad.

WHAT TO SERVE WITH THIS DISH?

PROTEIN:

• Garlic Shrimp
• Hard-Boiled Eggs
• Grilled Chicken
• Tofu Steaks
• Baked Salmon

GRAIN:

• Quinoa
• Brown Rice
• Farro
• Couscous
• Wild Rice

BREAD:

• Whole-Grain Bread
• Sourdough Bread
• Pita Bread
• Garlic Toast
• Seeded Crackers

SOUP:

• Lentil Soup
• Tomato Basil Soup
• Vegetable Soup
• Minestrone
• Chickpea Soup

BEVERAGE:

• Lemon Water
• Green Tea
• Sparkling Water
• Iced Herbal Tea
• Cucumber Mint Water

TIPS:

• Make the dressing in a separate vessel and add it during serving so it remains fresh.
• Include the avocados to make the salad creamier and also provide the healthy fat content.
• Include the roasted chickpeas to make it crunchier.
• Cool the salad, then serve it.

STORAGE INFORMATION:

FRIDGE:

• Add the salad to the vessel and store it for 3 days.

FREEZER:

• Don’t freeze the salad as it doesn’t remain the same.

FAQs:

How to make the salad before time?

• Prepare all the items and store them separately, and also store the dressing in a separate vessel.

Can we use the different beans to make this salad?

• Use the black beans, cannellini, or lentils to make this salad.

How to enrich the protein content to make this salad?

• Include the tofu, tempeh, cottage cheese, grilled chicken, or edamame to add protein content to the dish.

How to make the dish vegan?

• This dish is already vegan as it just contains one ingredient.

NUTRITIONAL INFORMATION

Calories: 320 kcal

Net Carbs: 20 g

Iron: 3.5 mg

Total Carbs: 28 g

Vitamin A: 0.45 mg

Serving Size: 1½ cups

Fiber: 8 g

Calcium: 90 mg

Protein: 16 g

Sodium: 390 mg

Servings: 4

Potassium: 620 m