Are you a salad lover but need to eat more protein? Check out these Protein Packed Vegetarian Salad recipes.
If you were to ask us 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 RDs, we know the importance of protein, and it's definitely something we 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 20 to 30g 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, we 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 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:
The Great Big Vegan Cobb Salad via Delicious Knowledge
Three Bean Quinoa Salad via Domesticate Me
Serve 2 as main dish instead of 4-6 as side dish
Peanut Noodle Salad via Eating Made Easy
Middle Eastern Veggie Lentil Bowls via Apples and Sparkle
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 Tweet this