Check out simple recipes that will make your evening much tastier and more nutritious
Proteins are one of the essential nutrients for different processes in the human body, and their daily consumption is essential, especially for those who practice physical activity. This is because, according to nutritionist Liz Galvão, this substance is responsible for the formation of muscles, tissues, organs and vital substances for the defense of the organism.
While we often associate protein with meat and animal products, it’s important to remember that there are many plant-based sources of protein, and salads are a great example of how we can incorporate protein into a balanced diet.
With that in mind, we’ve put together 6 protein-packed salad recipes for dinner. Check them out!
Chicken salad with vegetables
Ingredients
- 1 cup Moroccan couscous
- 1 1/2 cup water
- 1 chicken breast cut into cubes
- 1/2 red pepper, diced
- 1/4 green pepper, diced
- 1/4 yellow pepper, diced
- 1/2 onion, diced
- 1 zuchinis cut into pieces
- 1 eggplant cut into pieces
- 1 carrot cut into pieces
- Salt and ground black pepper to taste
- Juice of 1/2 lemon
- 4 tablespoons olive oil
- Waterfall
Preparation method
In a colander, wash the couscous under running water. Leave it to soak in a container of water for 10 minutes. Put the water in a pot and boil it, over medium heat, with a little salt. Drain the water from the couscous sauce and put the grains in the boiling water. Turn off the heat and cover the pan. Let it rest for 10 minutes. Add 2 tablespoons of olive oil and mix with a fork to separate the grains. Place the couscous in a salad bowl and set aside.
In a pan, over medium heat, heat 2 tablespoons of olive oil, add the eggplant, carrot and zucchini and stir. Season with salt and black pepper and sauté until the vegetables are al dente. Then add the chicken breast, stir and sauté until lightly browned. Season with salt and black pepper and turn off the heat. Wait for the chicken and vegetables to cool a little and add them to the couscous, along with the onion and peppers. Season with lemon juice, salt and black pepper. Stir and serve later.
Arugula Salad with Chicken and Spinach
Ingredients
- 1 bunch of spinach
- 1/2 bunch of rocket
- 1/2 bunch of lettuce
- 300g chicken breast
- 1/2 cucumber, sliced
- 5 cherry tomatoes cut in half
- 1 red onion, sliced
- 2 cloves of garlic, crushed
- Olive oil, white sesame seeds, salt and ground black pepper to taste
- Juice of 1 lemon
Preparation method
In a container, season the chicken breast with salt, black pepper, garlic and half the lemon juice. In a skillet, heat the olive oil over medium heat and grill the chicken until golden brown. Turn off the heat, slice and set aside.
In a salad bowl, arrange the lettuce leaves and, on top, the spinach, arugula, cucumber, red onion and cherry tomatoes. Dress the salad with the other half of the lemon juice, salt, black pepper and olive oil and sprinkle with white sesame. Add the chicken breast and serve later.
Soy Salad
Ingredients
- 250 g of soya beans
- 1 red onion peeled and chopped
- 1 tomato, seeded and chopped
- Salt, olive oil and chopped green chili pepper to taste
- Waterfall
Preparation method
In a container, place the soy and cover with water. Leave to soak for 2 hours. Then drain the water and transfer it to a pressure cooker. Cover with water, add the olive oil and salt and cook over medium heat for 10 minutes, after it has taken pressure. Turn off the heat, wait for the pressure to release, drain the water and remove the soybean hulls. Then put the soybeans in a container, add the red onion, tomato and green chili and mix well. Season with salt and olive oil and serve immediately.
Salmon Salad with Avocado
Ingredients
- Pulp of 1 avocado, cut into cubes
- 2 cups arugula leaves
- 225g sliced salmon
- 1 orange peeled and cut into segments
- Juice of 1 orange
- 1 clove garlic, peeled and crushed
- Salt, ground white pepper and olive oil to taste
Preparation method
In a container, place the rocket leaves, avocado, orange, salmon and mix well. In another container, add the garlic, olive oil, orange juice, salt, black pepper and mix well. Pour the mixture into the container with the salad and mix to combine. Then serve.
Quinoa Salad
Ingredients
- 1 cup quinoa tea
- 2 teacups of water
- 1 chopped cucumber
- 5 cherry tomatoes cut in half
- 1/2 red onion, sliced
- Chopped parsley, salt and ground black pepper to taste
- 1 tablespoon olive oil
- Waterfall
Preparation method
In a pan, cover the Quinoa with water and place over medium heat. Cook for 10 minutes or until the quinoa is soft. Turn off the heat, drain the water and set aside. Place the quinoa, cherry tomatoes, cucumber, red onion and parsley in a salad bowl. Season with olive oil, salt and black pepper. Mix well and serve.
Salad with chicken and eggs
Ingredients
- 4 eggs
- 1/2 chicken breast
- 1/2 bunch of lettuce
- 1/2 red onion sliced
- 2 tomatoes cut into slices
- 2 tablespoons olive oil
- 1 tablespoon chopped parsley
- 1/2 juice lemon
- Oregano, salt and ground black pepper to taste
- Waterfall
Preparation method
In a bowl, season the chicken breast with salt and black pepper. In a pan greased with 1 tablespoon of olive oil, grill the chicken over medium heat until golden brown. Then cut it into slices. In a pan with water, cook the eggs over medium heat for about 8 minutes. Then, wait for them to cool, remove the skin and cut them into 4 pieces. In a bowl, mix 1 tablespoon of olive oil, lemon juice and salt. In a salad bowl, place the lettuce, eggs, chicken, red onion and tomatoes. Dress the salad with chopped parsley, oregano and black pepper and serve with the sauce.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
