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# High Protein Salad Recipe
| | |
| -------------- | ---------- |
| **Prep time** | 10 min |
| **Cook time** | 10 min |
| **Total time** | 20 min |
| **Serves** | 4 servings |
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 |
## 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:**
Did you know – one cup of cooked chickpeas provides about 14 to 15 grams of protein, which often rivals small meat portions.
## Ingredients
### 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
### 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
### 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
### for roasting tofu:
* 2 tsp olive oil
* 1 cup tofu
* ¼ tsp pepper *(crushed)*
* ¼ tsp salt
## Instructions
### 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.
### 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.
### 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.
### 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.
## Step-by-step
firstly, in a bowl take 2 cup chana. make sure to soak and boil the chickpeas.
add ½ onion, ½ cucumber, 5 cherry tomato, ½ capsicum and 2 chilli.
also, add 1 tbsp prepared salad dressing.
mix well making sure everything is well combined.
now add handful salad leaves, handful lettuce and handful moong beans sprouts.
mix well combining everything well.
finally, top with crispy tofu and enjoy **chana salad** with salad dressing as required.
## 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.
## 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.
## 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.
## Video
## 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.
## FAQ
Use tofu, paneer, sprouted moong, and chickpeas. These give more protein than plain vegetables.
Use lemon, olive oil, cumin, pepper, and salt. This tastes lighter than creamy dressings.
Mix beans, tofu, and leafy greens. This keeps you full longer than just lettuce.
Add roasted peanuts, pumpkin seeds, sesame, and almonds. Seeds stay crunchy longer than croutons.
Chop and chill vegetables. Toss with dressing at the end for better texture than pre-mixed bowls.
## 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.
Original recipe by Hebbar's Kitchen: [https://hebbarskitchen.com/high-protein-salad-recipe-weight-loss/](https://hebbarskitchen.com/high-protein-salad-recipe-weight-loss/)
2. mix well making sure everything is well combined.
3. salad dressing is ready. keep aside.
## 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.
## 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.
## Video
## 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.
## FAQ