Adventures in Cooking

Plant Protein Salad

July 06, 2018

 

A simple healthy delicious plant protein salad recipe perfect summer springThe past week and a half have been quite a blur—between the garden, the Wind River homestead, my Portland home, and my overflowing inbox, there’s been a lot to catch up on around here. I also wanted to thank you guys for the awesome outpouring of support on the Homestead blog post. Sometimes when I hit “publish” I wonder if anyone even reads this anymore (I know blogs have gone the way of the dodo a bit in terms of the human preference between the amount of time it takes to read a whole blog post vs an instagram caption), but hearing your awesome, kind, and empowering words of encouragement really means a lot to me, and it reminds me of the incredible feeling of connection that the internet can create, and all you amazing friends out there that I have yet to meet in person 🙂

A simple healthy delicious plant protein salad recipe perfect summer springAs for the craziness of the summer, I’ve been taking it all in stride, and have been making a point to eat well so that I have good, solid fuel to keep me going. This means lots of tasty stir fries from the tumbleweed farm CSA (P.S. you should sign up for a CSA this summer!) and local Marion Acres pork, tons of “time to clean out the fridge” tacos with a crazy medley of random produce, and this plant protein salad on repeat.

I love this salad because I can make the lentils and roasted chickpeas in a big batch on Sunday, and do the same prep work with the chopped kale and cabbage, and then put them in containers and keep them in the fridge. Then I quickly toss all the prepped ingredients with the dressing each day for lunch. It’s super quick, simple, and tastes *insanely* good. I like my dressings on the tart n’ savory side, so there’s no sugar here. Just tangy greek yogurt, lemon juice, olive oil, salt, and some minced fresh herbs. The recipe here calls for thyme leaves in the dressing, but you can feel free to mix it up if you have another herb of preference (I’ve made it with cilantro in the dressing before and it is GREAT.) I also made a little video to go along with it, if you like it you can find more of them on my youtube channel! Hope you guys enjoy it and that you’re having a lovely summer so far!

A simple healthy delicious plant protein salad recipe perfect summer spring

Plant Protein Salad

This salad gives you a lot of healthy plant-based proteins in a very easy to make and delicious salad. PLEASE NOTE: It makes 4 quart-sized servings, and the dressing recipe corresponds to 1 quart of salad. If you want to make and eat the entire salad at once for a group of people, make sure to quadruple the dressing recipe.

Ingredients

Plant Protein Salad

  • 4 cups chopped purple cabbage
  • 4 cups chopped kale de-stemmed if desired
  • 2 cups cooked green French lentils (1 cup dry plus 2 cups water)
  • 2 15-ounce cans chickpeas drained, rinsed, and roasted (SEE BELOW RECIPE)
  • 1/2 cup sprouts or microgreens
  • 3 tablespoons finely chopped fresh parsley

Lemon Yogurt Dressing

  • 1 tablespoon plus 1 teaspoon lemon juice
  • 1 tablespoon plain greek yogurt
  • 1 tablespoon olive oil
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon flake kosher sea salt
  • 1/2 teaspoon cracked black pepper

Instructions

Plant Protein Salad

  1. In a large bowl, toss together the cabbage, kale, lentils, roasted chickpeas, sprouts, and parsley until combined.

  2. To portion out the salad ahead of time for future meals, evenly distribute the salad between 4 separate quart jars and store in the refrigerator.

Lemon Yogurt Dressing

  1. To prepare for eating at home, whisk together the lemon juice, yogurt, olive oil, thyme, salt, and pepper in a small bowl until smooth. Toss with 1 of the quart jar's worth of salad and serve immediately.

  2. To prepare for eating on the go, add the lemon juice, yogurt, olive oil, thyme, salt, and pepper to a small mason jar. Screw on the lid and shake until combined. Toss with 1 of the quart jar's worth of salad and serve immediately.

Nutrition Facts

Plant Protein Salad

Amount Per Serving

Calories 345 Calories from Fat 135

% Daily Value*

Total Fat 15g 23%

Saturated Fat 2g 10%

Sodium 1224mg 51%

Potassium 1090mg 31%

Total Carbohydrates 40g 13%

Dietary Fiber 12g 48%

Sugars 6g

Protein 17g 34%

Vitamin A 165.4%

Vitamin C 187%

Calcium 21.6%

Iron 40.1%

* Percent Daily Values are based on a 2000 calorie diet.

 

Roasted Chickpeas

Ingredients

  • 1 13-ounce jar of chickpeas (drained and rinsed)
  • 2 teaspoons extra virgin olive oil
  • 3/4 teaspoon flake sea salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoom ground chipotle (for spicy) or smoked paprika (for mild)

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.

  2. In a medium bowl, toss together the chickpeas, olive oil, salt, garlic powder, and chipotle chili or paprika until the chickpeas are coated in the mixture.

  3. Spread the chickpeas out evenly on a baking sheet and place it in the oven.

  4. Roast until the chickpeas are deeply golden and some have split, about 15 to 20 minutes, stirring them on the pan halfway through.

 

A simple healthy delicious plant protein salad recipe perfect summer spring A simple healthy delicious plant protein salad recipe perfect summer spring A simple healthy delicious plant protein salad recipe perfect summer springA simple healthy delicious plant protein salad recipe perfect summer spring A simple healthy delicious plant protein salad recipe perfect summer springA simple healthy delicious plant protein salad recipe perfect summer spring

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