High Protein Salad Recipe

Time and servings

Prep time	10 min
Cook time	10 min
Total time	20 min
Serves	4 servings

Nutrition

Per servings.

Nutrient	Amount
Calories	649 kcal
Carbohydrates	74 g
Protein	22 g
Fat	32 g
Saturated fat	4 g
Sodium	455 mg
Potassium	697 mg
Fiber	13 g
Sugar	16 g
Vitamin A	1648 IU
Vitamin C	131 mg
Calcium	180 mg
Iron	7 mg

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About

High-protein salad stays simple. You chop fresh vegetables and toss them with a quick dressing. The taste stays bright and clean. Indian pantry spices raise flavour without heavy cooking. You serve it as a snack or a full meal. It supports weight goals with a balanced mix of nutrients. It works with dal, soups, or grilled vegetables. You assemble it in minutes. You scale it easily for family meals. Use cucumber, tomato, onion, carrot, and greens as a base. Add tofu for protein in a vegetarian plate. Swap tofu with cooked chicken or boiled eggs if you eat meat. Prefer egg whites for lean protein over yolk. Add sprouted moong and boiled chickpeas for extra protein and fibre. Dress with lemon, roasted cumin, pepper, and a light oil. This bowl feels lighter than a rice or roti meal on busy days. It travels well for lunch boxes. It also fits clean and satisfying dinners. Fun Fact:

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Ingredients

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for salad dressing:

• ½ cup olive oil
• 2 tbsp lemon juice
• ½ tsp mixed herbs
• ½ tsp pepper (crushed)
• ½ tsp garlic paste
• ½ tsp salt

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for chana salad:

• 2 cup chana / chickpea (boiled)
• ½ onion (sliced)
• ½ cucumber (sliced)
• 5 cherry tomato (halves)
• ½ capsicum (sliced)
• 2 chilli (chopped)
• handful salad leaves
• handful lettuce
• handful moong beans sprouts

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for moong sprouts salad:

• 2 cup moong sprouts
• ½ onion (sliced)
• ½ cucumber (sliced)
• 5 cherry tomato (halves)
• ½ capsicum (sliced)
• 2 chilli (chopped)
• handful salad leaves
• handful lettuce
• handful moong beans sprouts

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for roasting tofu:

• 2 tsp olive oil
• 1 cup tofu
• ¼ tsp pepper (crushed)
• ¼ tsp salt

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Instructions

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how to make homemade salad dressing:

1. firstly, in a bowl take ½ cup olive oil, 2 tbsp lemon juice, ½ tsp mixed herbs, ½ tsp pepper, ½ tsp garlic paste and ½ tsp salt.
2. mix well making sure everything is well combined.
3. salad dressing is ready. keep aside.

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how to roast tofu:

1. firstly, in a pan heat 2 tsp olive oil and add 1 cup tofu/
2. roast on low flame until the tofu turns crisp.
3. now add ¼ tsp pepper and ¼ tsp salt.
4. mix well making sure the spices are coated well. crispy tofu is ready.

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how to make chana salad for healthy weight loss:

1. firstly, in a bowl take 2 cup chana. make sure to soak and boil the chickpeas.
2. add ½ onion, ½ cucumber, 5 cherry tomato, ½ capsicum and 2 chilli.
3. also, add 1 tbsp prepared salad dressing.
4. mix well making sure everything is well combined.
5. now add handful salad leaves, handful lettuce and handful moong beans sprouts.
6. mix well combining everything well.
7. finally, top with crispy tofu and enjoy chana salad with salad dressing as required.

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how to make moong sprouts salad for healthy weight loss:

1. firstly, in a bowl take 2 cup moong sprouts.
2. add ½ onion, ½ cucumber, 5 cherry tomato, ½ capsicum and 2 chilli.
3. also, add 1 tbsp prepared salad dressing.
4. mix well making sure everything is well combined.
5. now add handful salad leaves, handful lettuce and handful moong beans sprouts.
6. mix well combining everything well.
7. finally, top with crispy tofu and enjoy moong sprouts salad with salad dressing as required.

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Step-by-step

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Homemade salad dressing

1. Firstly, in a bowl, combine ½ cup of olive oil, 2 tablespoons of lemon juice, ½ teaspoon of mixed herbs, ½ teaspoon of pepper, ½ teaspoon of garlic paste, and ½ teaspoon of salt.
2. mix well making sure everything is well combined.
3. salad dressing is ready. keep aside.

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Roast tofu

1. firstly, in a pan heat 2 tsp olive oil and add 1 cup tofu. if you are looking for a replacement for tofu, then you can use paneer.
2. roast on low flame until the tofu turns crisp.
3. now add ¼ tsp pepper and ¼ tsp salt.
4. mix well making sure the spices are coated well. crispy tofu is ready.

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Moong Sprouts salad

1. Firstly, in a bowl, take 2 cups of moong sprouts.
2. add ½ onion, ½ cucumber, 5 cherry tomato, ½ capsicum and 2 chilli.
3. also, add 1 tbsp prepared salad dressing.
4. Mix well, ensuring everything is thoroughly combined.
5. Now add a handful of salad leaves, a handful of lettuce and a handful of moong bean sprouts.
6. Mix well, combining everything well.
7. Finally, top with crispy tofu and enjoy the moong sprouts salad with salad dressing as required.

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Video

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Tips

This salad builds fast and clean. These tips lock flavour, balance, and protein.

1. Preparation: Use a cucumber, a tomato, an onion, a carrot, and greens. Smaller cuts coat better than large chunks.
2. Protein: Add tofu or paneer, plus sprouted moong and chickpeas. This combo keeps you fuller longer than plain vegetables.
3. Dressing: Whisk lemon juice, olive oil, roasted cumin, pepper, and salt. This light dressing tastes brighter than creamy sauces.
4. Balance: Aim for protein and fibre in every bite with beans, soy, and greens. Mixed sources feel steadier than a single ingredient.
5. Toppings: Add roasted peanuts, pumpkin seeds, sesame, or almonds. Seeds stay crunchy longer than croutons.

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FAQ

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Notes

• Firstly, you can add sprouts of your choice or mix and match.
• Also, add any fresh veggies or fruits to make it refreshing.
• Additionally, adjust the amount of seasonings to balance the flavour.
• Finally, the protein salad recipe tastes great when prepared with fresh vegetables.