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Protein-Packed Vegetarian Salads

Posted by TheLeanGreenBean
July 30, 2014
Featured in: Recipe RoundUps, Lunch, Salads
Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

(photo by: Delicious Knowledge)

 

~by Lindsay Livingston, RD

If you were to ask me to name some current nutrition "hot topics", protein would definitely be one of them. It seems like everyone from meat-eaters to vegans are worried about their daily protein intake. How much should I be eating? How much is too much? What are the best protein sources?

As an RD, I know the importance of protein, and it's definitely something I encourage eating at every meal and snack. It helps keep you full, helps you build muscles and more! If you're looking for a guideline, aiming for 20g of protein at a time is recommended. That's an optimal amount for your body to digest and put to good use!

Coming up with protein sources for meat-eaters is rarely challenging, but with Meatless Monday trend gaining popularity, I thought it might be a good time to review some non-meat protein sources that can be combined to make protein-packed meals, specifically salads, because it's summer and who really wants to turn the oven on if they don't have to?! 

Here's a list of vegetarian protein sources for you to consider: 

  • 1/2 cup lentils - 9g
  • 1/2 cup green peas - 4g
  • 1/2 cup beans/chickpeas - 7.5g
  • 1/2 cup tempeh - 15g
  • 1/2 cup edamame - 14g
  • 1/2 cup quinoa - 4g
  • 3 oz seitan - 21g
  • 4 oz tofu- 10g
  • 1 oz almonds- 6g
  • 1 oz cashews - 5g
  • 1 oz cheddar cheese - 7g
  • 1 oz mozzarella - 8g
  • 1 oz feta - 4g
  • 3 Tbsp hempseeds - 10g
  • 1 egg- 6g

 

So how can you use those sources to get 20g of protein in your salad? Here are some ideas to get you started:

  • Option 1: Spinach + 1/2 cup black beans (7.5g) + 1 oz cheddar cheese (7g) + 1 hb egg (6g) = 20.5 grams of protein + some extra from the spinach
  • Option 2: Mixed Greens + 1/2 cup quinoa (4g) + 1/4 cup peas (2g) + 4 oz tofu (10g) + 1/2 oz almonds (3g) = 19 grams of protein + some extra from other veggies

 

Need more ideas? Check these out:

Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

The Great Big Vegan Cobb Salad via Delicious Knowledge
 

Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

Three Bean Quinoa Salad via Domesticate Me
Serve 2 as main dish instead of 4-6 as side dish

Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

Peanut Noodle Salad via Eating Made Easy 

Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

Middle Eastern Veggie Lentil Bowls via Apples and Sparkle

Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

Kale Salad Bowl with Tahini via I Will Not Eat Oysters

Love salad but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes on @healthyaperture

TheLeanGreenBean

TheLeanGreenBean
Lindsay Livingston is a Registered Dietitian from Columbus, OH. She works in Nutrition Communications and is the author of the healthy living blog, The Lean Green Bean. She and her husband are parents to a wild and crazy 17 month old boy and they also own a CrossFit gym!
More posts by TheLeanGreenBean
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