vegan salad recipes with protein

 Here are some vegan salad recipes with protein that are both delicious and satisfying:

1. Chickpea Salad with Avocado and Cucumber

Ingredients:

1 can chickpeas, drained and rinsed

1 avocado, diced

1 cucumber, diced

1/4 red onion, thinly sliced

1 tbsp olive oil

1 tbsp lemon juice

1 tsp cumin

Salt and pepper to taste

Fresh cilantro for garnish (optional)

Instructions:

1. In a large bowl, combine chickpeas, avocado, cucumber, and red onion.

2. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.

3. Pour the dressing over the salad and toss gently.

4. Garnish with fresh cilantro and serve.

Protein: Approximately 15g per serving.

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2. Quinoa and Black Bean Salad

Ingredients:

1 cup cooked quinoa

1 can black beans, drained and rinsed

1/2 cup corn kernels

1/2 red bell pepper, diced

1/4 cup red onion, diced

1 tbsp olive oil

1 tbsp lime juice

1 tsp cumin

Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, black beans, corn, bell pepper, and red onion.

2. In a small bowl, whisk together olive oil, lime juice, cumin, salt, and pepper.

3. Drizzle the dressing over the salad and toss to combine.

Protein: Approximately 20g per serving.

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3. Vegan Tempeh Salad

Ingredients:

1 block tempeh, cubed

4 cups mixed greens (spinach, arugula, kale, etc.)

1/4 cup cucumber, sliced

1/4 cup carrots, shredded

1 tbsp olive oil

2 tbsp balsamic vinegar

1 tbsp Dijon mustard

Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add tempeh cubes and cook until golden brown and crispy, about 5-7 minutes.

2. In a large bowl, combine mixed greens, cucumber, and shredded carrots.

3. In a small bowl, whisk together balsamic vinegar, Dijon mustard, salt, and pepper.

4. Add the cooked tempeh to the salad and drizzle with the dressing. Toss to combine.

Protein: Approximately 25g per serving.

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4. Lentil and Spinach Salad

Ingredients:

1 cup cooked lentils (green or brown)

2 cups fresh spinach

1/4 red onion, thinly sliced

1/2 cucumber, sliced

1 tbsp olive oil

1 tbsp lemon juice

1 tsp dried oregano

Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked lentils, spinach, red onion, and cucumber.

2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.

3. Pour the dressing over the salad and toss gently.

Protein: Approximately 18g per serving.

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5. Tofu and Kale Salad

Ingredients:

1 block firm tofu, cubed

4 cups kale, chopped

1/4 cup carrots, shredded

1/4 cup red cabbage, shredded

1 tbsp olive oil

2 tbsp soy sauce or tamari

1 tbsp rice vinegar

1 tsp sesame oil (optional)

Sesame seeds for garnish

Instructions:

1. Heat olive oil in a skillet over medium heat. Add tofu cubes and cook until golden and crispy, about 7-10 minutes.

2. In a large bowl, combine kale, carrots, and red cabbage.

3. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, and a pinch of salt.

4. Add the cooked tofu to the salad and drizzle with the dressing. Toss well and garnish with sesame seeds.

Protein: Approximately 20g per serving.

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6. Edamame and Cabbage Salad

Ingredients:

1 cup shelled edamame (cooked or frozen)

2 cups shredded cabbage (green or purple)

1/4 cup shredded carrots

2 tbsp rice vinegar

1 tbsp sesame oil

1 tsp soy sauce or tamari

1/2 tsp grated ginger

Sesame seeds for garnish

Instructions:

1. In a large bowl, combine edamame, cabbage, and carrots.

2. In a small bowl, whisk together rice vinegar, sesame oil, soy sauce, and grated ginger.

3. Pour the dressing over the salad and toss to combine.

4. Garnish with sesame seeds before serving.

Protein: Approximately 18g per serving.

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7. Vegan Caesar Salad with Chickpeas

Ingredients:

4 cups Romaine lettuce, chopped

1 can chickpeas, drained and rinsed

1/4 cup vegan Caesar dressing (store-bought or homemade)

1/4 cup vegan Parmesan (optional)

1 tbsp olive oil

1 tsp garlic powder

1 tbsp nutritional yeast (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss chickpeas with olive oil, garlic powder, and a pinch of salt. Roast for 20-25 minutes, until crispy.

2. In a large bowl, toss Romaine lettuce with vegan Caesar dressing.

3. Top with roasted chickpeas, vegan Parmesan, and nutritional yeast (if using).

Protein: Approximately 22g per serving.

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8. Vegan Greek Salad with Quinoa

Ingredients:

1 cup cooked quinoa

1 cup cherry tomatoes, halved

1 cucumber, diced

1/4 red onion, thinly sliced

1/4 cup Kalamata olives

1/4 cup vegan feta (optional)

2 tbsp olive oil

1 tbsp red wine vinegar

1 tsp dried oregano

Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and vegan feta.

2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.

3. Drizzle the dressing over the salad and toss gently.

Protein: Approximately 15g per serving.

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9. Vegan Falafel Salad

Ingredients:

1 batch homemade or store-bought vegan falafel (about 4-6 falafel balls)

4 cups mixed greens

1/2 cucumber, sliced

1/4 cup cherry tomatoes, halved

1/4 red onion, thinly sliced

2 tbsp tahini

1 tbsp lemon juice

1 tbsp water (to thin the dressing)

Salt and pepper to taste

Instructions:

1. Cook the falafel according to package directions or your homemade recipe.

2. In a large bowl, combine mixed greens, cucumber, cherry tomatoes, and red onion.

3. In a small bowl, whisk together tahini, lemon juice, water, salt, and pepper to create a dressing.

4. Serve the salad topped with falafel and drizzle with tahini dressing.

Protein: Approximately 20g per serving (depends on falafel recipe).

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These vegan protein-rich salads are perfect for lunch or dinner, offering a mix of plant-based proteins from ingredients like chickpeas, quinoa, tofu, tempeh, and edamame. Enjoy these hearty, nutritious salads that will keep you energized and full throughout the day!