5 Salads That Contain High Amounts Of Protein

Priti Burud

Updated:Jun 14, 2024

This article aims to present five protein-rich salad recipes with thoughtful, nutritious ingredients and pleasant flavours for satisfactory and palatable meals. Every salad is specially chosen to include proteins from different groups of foods, such as vegetables, dairy, and nuts, for them to be not only healthy but also nutritional.

5 Salads That Contain High Amounts Of Protein

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Incorporating salads into your diet is a great way to boost your protein intake while enjoying a refreshing and nutritious meal. Indian cuisine offers a wealth of ingredients that can elevate salads into satisfying dishes packed with flavour and health benefits. Incorporating protein-rich salads into your diet promotes satiety and supports overall health and well-being. These Indian-inspired salads showcase a variety of ingredients that are both nutritious and delicious, catering to different tastes and dietary preferences.

Whether you're looking for a quick and healthy lunch option or a light dinner, these salads balance proteins, vitamins, and minerals essential for a balanced diet. By exploring these recipes, you can enjoy the benefits of protein-packed meals while savouring the diverse flavours of Indian cuisine. From lentils and chickpeas to paneer (Indian cottage cheese) and nuts, these salads provide essential proteins and showcase India's diverse culinary traditions.

Moong Dal Salad (Green Gram Salad)

Moong dal, or green gram, is a staple in Indian households and is known for its high protein content. This salad combines cooked moong dal with fresh vegetables like cucumber, tomatoes, and onions, seasoned with a squeeze of lemon juice and a sprinkle of chaat masala for a tangy twist. Garnish with coriander leaves for added freshness.

Cook moong dal until tender but not mushy. Drain it and let it cool. Mix with finely chopped cucumber, tomatoes, and onions. Season with salt, pepper, chaat masala, and a squeeze of lemon juice. Garnish with chopped coriander leaves. Serve chilled.

Chana Chaat (Chickpea Salad)

Chana chaat is a popular street food in India that doubles as a protein-packed salad. It features boiled chickpeas tossed with chopped onions, tomatoes, green chillies, and fresh coriander leaves. A drizzle of tangy tamarind chutney and a sprinkle of roasted cumin powder elevate the flavours of this nutritious salad.

Boil chickpeas until soft and drain well. Mix with finely chopped onions, tomatoes, green chillies, and coriander leaves. Add tamarind chutney, roasted cumin powder, chaat masala, salt, and pepper to taste. Toss well and serve immediately.

Paneer Salad (Indian Cottage Cheese Salad)

Paneer, or Indian cottage cheese, is a versatile ingredient rich in protein. This salad combines cubed paneer with colourful bell peppers, red onions, and cucumber, dressed in a light yoghurt and mint dressing. The creamy texture of paneer complements the crunchy vegetables perfectly.

Pan-fry or grill paneer cubes until golden brown. Let them cool slightly. Mix with diced bell peppers, red onions, and cucumber. For the dressing, whisk together yoghurt, finely chopped mint leaves, salt, and a pinch of black pepper. Pour over the salad and toss gently. Serve chilled.

Also Read: The Ultimate Salad Bucket List: 10 Must-Eat Salads From Every Corner Of The World

Sprouts Salad

Sprouts are a powerhouse of nutrition and protein. This salad features a mix of sprouted moong beans, chickpeas, and lentils tossed with finely chopped onions, tomatoes, green chillies, and a squeeze of lemon juice. Freshly grated coconut adds a hint of sweetness and texture.

Rinse and soak moong beans, chickpeas, and lentils overnight. Drain them and keep them covered until they sprout. Mix the sprouts with finely chopped onions, tomatoes, green chillies, and grated coconut. Season with salt, pepper, chaat masala, and lemon juice. Toss well and serve immediately.

Quinoa and Vegetable Salad

Quinoa is a gluten-free grain packed with protein, making it a nutritious base for salads. This salad combines cooked quinoa with a medley of colourful vegetables like bell peppers, corn, and carrots, dressed in a lemony vinaigrette with a hint of Indian spices.

Cook the quinoa according to the package instructions and let it cool. Mix with diced bell peppers, boiled corn kernels, grated carrots, and finely chopped coriander leaves. For the dressing, whisk together olive oil, lemon juice, ground cumin, salt, and pepper. Pour over the salad and toss gently. Serve chilled.