Vegan Protein-Rich Salad
Salads are a staple in the healthy lifestyle. It’s the best way to get in veggies, sprouts, legumes, nuts and seeds in quantities that we couldn’t otherwise manage to consume. In addition, salads are very very easy to make and this is what I actually like the most. Not to mention the cleaning after making a simple salad – there isn’t much to clean, right?
Today I’m going to show you one of my favourite protein-rich salads that it’s also my “urgent” vegan meal for when I don’t really have time to make something more fancy. Coming from a point where my primary rule is to consume something nutrition-dense, salads are in my top 3 meals to prepare – next are smoothies and juices.
This salad takes approximately 10 minutes to make and another 20 to enjoy. I would say it’s totally worth my time and effort for the benefits I get from it. We have rich plant protein in it, we have fresh greens, we have tons of fiber and healthy fats for the brain. We also have vitamins and minerals that our body needs on a daily basis. My intention always is to suggest a more diverse salads that contain different types of foods, can be both cooked and raw, but to provide the body with everything essential and to make a complete meal.
In many countries, the salad is considered as something that cannot be a complete meal – there is always something “extra” coming along or after the salad. That’s okay. If the salad serving wasn’t enough, it’s fine to add some grilled vegetables, whole-grain rice or a soup. However, I would suggest that we simply make a bigger salad in order to get more raw vegetables in.
Let’s see the recipe:
Vegan Protein-Rich Salad
- 1/2 cucumber
- 15 cherry tomatoes
- 1 ripe avocado
- 1/2 red bell pepper
- 1/2 red onion
- 100 g cooked chickpeas
- parsley, finely chopped
- green garlic (leaves), finely chopped
- alfa-alfa sprouts
- 1 tbsp olive oil
- lemon juice
- salt to taste
This legume is high in protein and makes an excellent replacement for meat. Only one cup of cooked chickpeas offers 14.5 grams of protein.
Note: it’s said that chickpeas contain all of the essential amino acids except for methionine. For this reason, they’re an incomplete source of protein. To make sure we get all the amino acids that we need, it’s important to pair chickpeas with a whole grain that contains methionine, such as quinoa.
Chickpeas contains pottasium, magnesium, selenium, zinc, iron, copper and so much more. And it’s so yummy!
Avocado helps improve digestion, have weight-loss benefits and may help in cancer prevention. Avocado provide a substantial amount of monounsaturated fatty acids and is rich in many vitamins and minerals such as vitamins C, E, K, as well as riboflavin, niacin, magnesium, potassium and more.
Avocado is a healthy fat. Fat is essential for every single cell in our body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps support the immune system. This is why I’m trying to consume avocados as often as possible.
Red bell pepper
Vitamin C. It’s the thing that comes in my mind when I see a red bell pepper. It contains tons of vitamin C and I recommend consuming this veggie raw and as often as you can. Just one medium-sized red bell pepper offers 169% of the Reference Daily Intake (RDI) for vitamin C. That’s amazing for everyone who wants to live long and healthy life.
Red bell peppers are also rich in vitamin E, A, pottasium and vitamin K1, which helps with bone health. Science also says that consuming red bell peppers helps with anemia prevention and may support eye health. So, red bell peppers every day, please. 🙂
I hope you will enjoy this salad and will find a way to make it a bit more often.
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