How to Make a Summer Salad Packed with Plant-Based Protein
As summer approaches, visions of barbecues and sharing delicious meals al fresco with family and friends come to mind. And no table would be complete without a selection of fresh, colourful salads. Although some may deem salads boring, there are endless ways to upgrade simple lettuce/tomato/cucumber combos into delicious and nutritious meals and side dishes. If you donβt love salads, you simply haven't experimented enough with them.
A well-crafted salad is a crowd pleasing addition to any summertime feast, and should include healthy fats, complex carbs and protein. A refreshing salad of seasonal leaves, crunchy salad vegetables and creamy avocado, with roasted chickpeas sprinkled throughout, adds a refreshing note to a midday barbeque β whilst a bed of kale and spinach with layers of crispy, marinated tofu and tangy spring onions makes a brilliant evening option. After all, the wonderful thing about salads is their versatility.
Here are some ideas to help you build a variety of different summer-themed salads that are packed with plant-based protein.
Why do we need protein?
For those of us who opt for plant-based options, it can be challenging to ensure we consume enough protein in our diets. Protein is an essential part of maintaining a healthy diet, and eating your recommended amount of protein is something that vegans and vegetarians often fall short with. But there are many ways to add protein to salads using natural, plant-based protein sources such as beans and legumes, chickpeas, tofu and nuts.
Eating more salads is also a brilliant way to eat more fresh vegetables, which are again vital for a healthy lifestyle. A balanced diet rich in fibre, vegetables, healthy fats and protein can help prevent long-term health problems. By eating more salads, youβll be upping your consumption of natural, whole foods and lowering your intake of sugar, saturated fats and processed foods β which can contribute to obesity, high cholesterol and diabetes.
Salad Base
Naturally, every salad needs a good base of fresh, iron-rich leaves or green vegetables. Choosing seasonal and local salad leaves is always preferable, and thereβs no reason to stick to just one type. Try a mix of baby leaf lettuce, tangy rocket and spinach for a light salad, or get creative with kale and cabbage for a texture that works well when adding warm protein additions like tofu or steamed broccoli.
Add to your base a selection of tasty ingredients such as butternut squash, quinoa, cashew nuts, sun dried tomatoes, roasted butter beans or roasted veggies. As well as being full of fibre and essential healthy fats, avocado also boasts 4g of protein per cup. And delicious and underrated veggies such as broccoli and artichoke also have an impressive amount of protein per gram.
Plant-based cheese alternatives also bring a protein boosting option to adapt many Italian salads β try feta or mozzarella tossed between fresh rocket and sun-dried tomatoes. A simple dressing of extra virgin olive oil, balsamic vinegar and lemon juice accompany summer salads of this variety beautifully.
Plant-Based Protein
Tofu and tempeh are often affordable and readily available plant based protein sources. You can coat cubes of tofu in cornflour and fry them in sesame oil and soy sauce to make crispy cubes with an Asian twist, or marinate it overnight for a range of flavors to bring exciting new dimensions to your salads.
Hummus and roasted chickpeas go well with all salads, and you can even roast the chickpeas with curry powder for an Indian salad vibe. Adding a handful of seeds, nuts or cooked lentils can bring some interesting texture to your salad, whilst filling it with yet more delicious plant based protein. There are hundreds of high-protein salad recipes to be found online, so have fun trying a new one each week.
Have Fun Experimenting with Salads
By making a few swaps in your salad making habits, you can sneak large amounts of protein into your dish. Ditch boring old iceberg lettuce for spinach or kale, swap croutons for almonds or chickpeas, and add some chia seeds to your dressing to seriously up your protein count. To turn your salad into a complete meal, try adding some whole grain pasta, rice or noodles β which will add more protein than their bleached counterparts.
However you choose to create your protein packed summer salads, either by following recipes or creating your own, have fun experimenting. By adding a range of healthy food groups to boost your salads to the next level, youβll be sure to stay satiated for longer and enjoy the benefits from a nutritious, protein sufficient diet.
