9 Protein Salads… No Meat

9 Protein Salads… No Meat

Beautiful days come accompanied by spring salads. Discover 100% vegetable recipes for a healthy, balanced and protein rich diet.

You can enjoy salads without meat without depriving yourself of protein.

On the same subject

These protein-rich foods

The needs of a sedentary person are approximately 0.8 g of protein (depending on weight) per day. For example, a woman weighing 55 kg needs 44 g distributed per day. In addition to participating in the synthesis of your muscles, proteins are involved in protecting your body and transporting certain substances in the blood.

In legumes, oilseeds, mushrooms, or even tofu and soy derivatives, cereals, seeds… Vegetable proteins are hidden in the base of most everyday foods.

How to mix meals to avoid deficiency?

A plant-based diet should include nutritional balance and variety. Nutrients such as iron, zinc and selenium present in meat are found in eggs, soy, lentils or nuts, for example.

It’s about making room for good fatsvitamins and minerals, low glycemic carbohydrates and, above all, good quality proteins.

It is important to mix your intake to get the amino acids you need for the proper functioning of your body. Animal protein with vegetables and lentils or peas remains equivalent to pairing whole grains with legumes and vegetables.

If you’ve chosen a vegan diet, feel free to supplement your diet with grains and legumes.

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2/9 –

red bean and mango salad
Mix 200 g boiled red beans, 1 red pepper, 1 white onion and 1 chopped mango in a salad bowl. Add 15 ml lime juice, 15 ml lemon juice, 1 tablespoon maple syrup and 3 tablespoons coriander.

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3/9 –

Penne salad, tofu, avocado
Prepare 400 g penne. At the end of cooking, drain the water and drizzle with olive oil. In a salad bowl, place the penne with 1 tray chopped cherry tomatoes, 1 chopped avocado, 100g dried smoked tofu and basil. Add salt, ground pepper, vinegar, basil and olive oil.

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4/9 –

Bean salad, feta, vegan chorizo
Fry 80g vegan chorizo ​​slices in a skillet for 4 minutes. In a small airtight jar, add 2 tablespoons omega-3 vegetable oil, 2 tablespoons sherry vinegar, 1 tablespoon strong mustard, 1 tablespoon water, ½ chopped shallot, salt and pepper, and shake before closing. In a large salad bowl, put ½ sliced ​​cucumber, 100-120 g of peeled beans, 3 ripe tomatoes, 1 handful of fresh mint leaves, 100 g of arugula, a few sunflower seeds and chorizo. Crumble 100 g of feta into a salad bowl and pour over the vinaigrette.

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5/9 –

Pickled tofu salad, quinoa, green vegetables
Boil 300 g of quinoa with a cube of vegetable broth in a pressure cooker. Fry 1 onion and eat with peas and green asparagus. Add some water and a second vegetable broth until the vegetables are crispy. Cut 100 g of tofu pre-marinated in soy sauce, add to vegetables and cook for a short time. Season, let cool and add quinoa.

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6/9 –

Buddha bowl salad
Boil 160g quinoa and 160g wholemeal flour with salt. Grate 2 carrots, 250 g beets cut into cubes. In bowls put quinoa, wheat, beetroot, 2 lightly dried marinated feta tofu, grated carrots, 60g baby sprouts mix, 20g walnuts and pumpkin seeds. Season to taste.

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7/9 –

Asian sesame salad
Place ¼ red or white cabbage, 3-4 carrots, 1 handful red radish, 100 g edamame and 1 chopped new onion in a salad bowl. In a jar, mix 2 tablespoons rice vinegar, 2 tablespoons neutral oil rich in omega-3, 1 part soy sauce, 1 teaspoon agave syrup, 1 part toasted sesame oil, 1 part ground ginger, 1 pinch ground garlic, salt, pepper, and mix. When serving, sprinkle with crushed peanuts and sesame seeds

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8/9 –

A new take on Caesar salad
Fry 150 g chicken mince (vegan soy version) in a very hot skillet. Deglaze and caramelize with sweet soy sauce and apple cider vinegar. In a large salad bowl, put 100 g of lettuce, 100 g of cherry tomatoes, 50 g of crackers with herbs, 20 g of fried onions, 15 g of grated cheese. Add chopped “chicken” and season.

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9/9 –

Grilled Eggplant Protein Salad
Combine 1 red onion, 1 halved garlic clove, salt and pepper for about 30 seconds. Add 100g tofu pesto
coarsely chop, mix, then store in the refrigerator. Cut 2 eggplants into slices, brush them with olive oil and fry in a pan. Sprinkle with cooked tofu, a few chopped basil leaves, pine nuts and balsamic vinegar.

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