Many burn staggering amounts of money on costly consumables to live fitter, whereas even salads can help boost your fitness quotient.

So, here's a list of seven tasty, high-protein vegan salad options suggested by EatingWell that can work wonders in elevating your fitness game. Let's take a look at how to prepare them.

Thai-Style Baked Sriracha Tofu Salad

Required Ingredients:

• Kale, cabbage, broccoli, and Brussels sprouts mix (10 ounces) 
• Shelled edamame (12 ounces). 
• Add sriracha-flavoured baked tofu (14 ounces)
• A spicy dressing of peanut vinaigrette (½ cup). 

Mix all together, then store in the refrigerator for up to 4 days. This salad will provide flavour with 27g of protein per serving, with 332 calories and 26g of carbs. 

Caprese-style pasta salad

Required Ingredients:

• Boiled whole wheat fusilli (8 ounces)
• Lemon and olive oil (¼ cup each)
• Chopped garlic, salt, ground pepper, and honey 
• Halved cherry tomatoes (1 ¼ cups)
• Mozzarella cheese pearls (4 ounces)

In a bowl, mix all the above-mentioned items thoroughly. Put this salad into a refrigerator (up to 3 days) and serve it with a basil leaf on top. This salad will provide 15g of protein per serving and 289 calories with 10g of fat. 

Pea fritter salad 

Required Ingredients:

• Mashed Pea (10 ounces)
• Yogurt (¾ cup) and feta cheese (2 tablespoons)
• Dil, salt, pepper, and lemon juice 
• Mint, garlic, lemon zest, 2 eggs
• Flour and breadcrumbs for binding 

Now, assemble everything in a bowl and add crispy fritters and lemon zest, and enjoy 18g of protein in each serving. 

Rainbow salad with peanut sauce

Required Ingredients:

• Cooked bulgar (2 cups)
• Chopped one whole red bell pepper 
• Green cabbage (shredded 4 cups)
• Chopped mint and basil
• Chopped carrots, cucumber, and yellow bell pepper
• Chopped canned whole beets and sesame seeds

For the peanut sauce, add natural peanut butter, soy sauce, water, minced garlic, 1 tablespoon rice vinegar, and honey.  Add all the ingredients to a big bowl and refrigerate for up to 4 days. It will provide 15g of protein, 49 g of carbs, and 422 calories per serving. 

Quinoa chickpea salad with hummus

Required Ingredients:

• Cooked quinoa (½ cup)
• Mixed greens salad (2 cups)
• Lemon juice 
• Roasted and chopped red pepper (1 tablespoon)
• Fresh parsley and sunflower seeds
• Hummus (2 tablespoons)

Mix everything nicely with salt and ground pepper. This high-protein salad provides 16g of protein per serving, with only 59g of carbs. 

Tofu salad with lime 

Required Ingredients:

• Roasted and chopped vegetables (1 cup)
• Pumpkin seeds (1 tablespoon)
• Roasted tofu (1 cup)
• Lime vinaigrette (for dressing 2 tablespoons)
• Mixed greens (2 cups)

Add everything to a bowl and give a nice mix to add flavor to every bite. This recipe provides 25g of protein per serving and 390 calories, with 27g of fat.

Green salad with chickpeas

Required Ingredients:

• Chopped lettuce (5 cups)
• Halved cherry tomatoes (1 cup)
• Chickpeas (15 ounces or 1 ½ cups)
• Sliced cucumber (1 cup)
• Feta cheese (½ cup)

Now, for the dressing, put avocado, lemon juice, parsley, chopped chives, buttermilk, chopped tarragon, a garlic clove, and ground pepper in a blender. Blend everything into a smooth paste, pour it over the salad, and mix it in. This will provide 10g of protein per serving and 8g of healthy fats.

So, now that you have learnt how these salads can improve your fitness, which one are you planning to try first and how soon?

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Written by

Supradeep Dutta

Edited by

Souvik Roy