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June 15 2016 – Hana Difrawy



We’ve searched for some of the quickest, tastiest and most protein rich salads in the internet.

This is what we’ve found. And in case someone asks you again “And where do you get your protein?” just forward them this list.

These salads are packed with just natural ingredients, and no protein powder!

Done in 5 – 25 minutes, Enjoy!

1. Black Bean Lentil Salad with Lime Dressing

32.4g protein per serving (600 calories); 7.6g protein per 100g. Ready in 10 minutes (If you use canned lentils). Recipe by The Garden Grazer.


1 cup dry lentils (green or brown)

15 oz. can black beans, rinsed and drained

1 red bell pepper

1/2 small red onion

1-2 roma tomatoes

Large bunch cilantro, stems removed

Optional: green onion

For the dressing:

Juice of 1 lime

2 Tbsp. olive oil

1 tsp. dijon mustard

1-2 cloves garlic, minced

1 tsp. cumin

1/2 tsp. oregano

1/8 tsp. salt

Optional: chipotle powder, chili powder, pepper, hot sauce, other seasonings, etc.


Cook lentils according to package directions, leaving firm not mushy. Drain. While lentils are cooking, make the dressing: place all ingredients in a small bowl and whisk to combine. Set aside. Finely dice the bell pepper, onion, and tomatoes. Roughly chop the cilantro. In a large bowl, place the black beans, bell pepper, onion, tomatoes, and lentils. Add the dressing and toss to combine. Add cilantro, and lightly toss. Serve immediately or chill covered in the fridge for at least an hour to let the flavors combine.

2. Tofu Amaranth (Spinach) Salad (Vegan, 4.5g protein per 100g)

23.0g protein per serving (600 calories). 4.5g protein per 100g. Ready in 10 minutes. Recipe by 101 Cookbooks.


1/2 small clove garlic, peeled

1/4 teaspoon red chile flakes

1/4 teaspoon fine grain sea salt, plus more to taste

1 tablespoon sunflower oil

4 scallions, thinly sliced 

2/3 cup / 160ml coconut milk (full fat)

2 tablespoons fresh lemon juice, plus more to taste

2-3 heads of little gem lettuces, cored and sliced into 1/2-inch ribbons

a handful of amaranth leaves, or red lettuce, or spinach

12 ounces extra firm tofu, pat dry and cut into tiny cubes

1 small handful of basil leaves

1 small avocado, thinly sliced


Start by making the dressing. In a mortar and pestle, smash the garlic and chile flakes into a paste along with the salt. Alternately, you can use a food processor. Add the oil and the scallions, and smash or chop a bit more. Transfer the mixture to a jar or bowl, and whisk in the coconut milk, then the lemon juice. Taste, and adjust with more salt or lemon juice if needed. You can store the dressing in a refrigerator for up to a week.

Be sure your lettuce and amaranth is well washed and dried, then combine in a bowl along with the tofu and basil. Toss gently. You can either dress at this point or serve the dressing to the side. Add the dressing a bit at a time, until the lettuce is coated to your liking. Taste, and salt, if needed. Add the avocado last and give the salad once last gentle toss.

Serves 4.

Prep time: 10 min

3. Black & White Bean Quinoa Salad

24.1g protein per serving (600 calories); 5.9g protein per 100g. Ready in 22 minutes. Recipe by Vegangela.



 ½ cup (75 mL) quinoa

 1 can (19 oz/540 mL) black beans, drained and rinsed

 1 can (19 oz/540 mL) navy beans, drained and rinsed

 1 cup (250 mL) diced cucumbers

 ¼ cup (50 mL) diced red onion

 1 jalapeno pepper, seeded and minced (I’ve never used it and find the dish spicy enough for me, but feel free to add it if you like things hot!)

 ¼ cup (50 mL) chopped fresh coriander (cilantro)


¼ cup (50 mL) vegetable oil (I use cold pressed extra-virgin olive oil)

2 tbsp (25 mL) lime juice

1 tbsp (15 mL) cider vinegar

1 clove garlic, minced

½ tsp (2 mL) chili powder

1 tsp (5 mL) ground coriander

½ tsp (2 mL) dried oregano

¼ tsp (1 mL) salt

¼ tsp (1 mL) pepper


In saucepan of boiling salted ⅔ C water, cook quinoa until tender, about 12 minutes. Drain and rinse.

For the dressing: In large bowl, whisk together oil, lime juice, vinegar, garlic, chili powder, coriander, oregano, salt and pepper. Add quinoa, black beans, navy beans, cucumber, onion, jalapeño pepper and coriander; toss to combine.

Tagged: protein, raw, vegan