Summer, Vegan Quinoa Salad, and Loads of Protein

In case you haven't noticed, my blog, The Vegan Athlete, has officially moved into summer mode.

What does that mean?

Basically, from now until October (don't hold me to the exact date), I'll be posting recipes that are incredibly easy to prepare (because who has the energy to stand in the kitchen and cook right now? Who?!).

Recipes made from ingredients you can find in any supermarket (no specialty vegan items that require trekking through heat and humidity to a health food store).

Dishes that can be eaten cold (or hot, if you prefer) and are packed with fluids, vitamins, and minerals that will make your summer especially happy and delicious.

Like this vegan quinoa salad with plenty of greens, pesto, and the new Basil Tofu by Tnuva.

It's the perfect lunch that you can easily pack in a container for the office or school, or even serve at a Friday night dinner.

A little about the recipe:

I used red quinoa, which is a personal favorite because its flavor is slightly different from regular white quinoa (nutritionally they are identical), and that deep, vibrant red color holds up beautifully during cooking.

This salad has a wonderful basil flavor and a surprising freshness thanks to the green vegetables, which provide high amounts of iron, protein, and antioxidants.

If you can't find certain fresh green vegetables, you can use frozen ones—just thaw them for a few minutes in the microwave or a pot of boiling water. 3-5 minutes and they're ready.

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How to eat it?

One serving of this vegan quinoa salad is a great solution for a full, rich lunch or a post-workout meal due to its high protein content.

The salad contains a high amount of dietary fiber, which helps you feel full for longer—making it ideal for the summer when many of us are in "toning" season.

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Nutritional Values

One serving contains:

350 kcal

34g Carbohydrates

20g Protein

14g Fat (of which 2g is saturated fat)

11g Dietary fiber

5.5 mg Iron

Want 30g of protein in one meal?

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Vegan Quinoa Salad

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\n\t\tMade with red quinoa, basil tofu, snow peas, green beans, pesto, slivered almonds, and sun-dried tomatoes. 20g protein and completely gluten-free.\t

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\n\t\t\t Prep time 4 minutes\t\t

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\n\t\t\t Total time 4 minutes\t\t

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\n\t\t\t Servings 3 servings\n\t\t

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Ingredients

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• \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups\n\t\t\t\t\t\t\t\t\t\tCooked red quinoa\n\t\t\t\t\t\t\t\t\t\tSee cooking instructions below\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t300\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg\n\t\t\t\t\t\t\t\t\t\tTnuva Basil Tofu\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups\n\t\t\t\t\t\t\t\t\t\tFresh broccoli\n\t\t\t\t\t\t\t\t\t\tFresh or frozen\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1.5\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups\n\t\t\t\t\t\t\t\t\t\tSnow peas (or baby green peas)\n\t\t\t\t\t\t\t\t\t\tFresh or frozen\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t1.5\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups\n\t\t\t\t\t\t\t\t\t\tLong green beans\n\t\t\t\t\t\t\t\t\t\tFresh or frozen\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t6\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tpieces\n\t\t\t\t\t\t\t\t\t\tSun-dried tomatoes\n\t\t\t\t\t\t\t\t\t\tWithout oil\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp\n\t\t\t\t\t\t\t\t\t\tSlivered almonds\n\t\t\t\t\t\t\t\t\t
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• \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttsp\n\t\t\t\t\t\t\t\t\t\tPesto sauce\n\t\t\t\t\t\t\t\t\t\tSee instructions below, or use store-bought\n\t\t\t\t\t\t\t\t\t
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Preparation Instructions

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1. \n\t\t\t\t\t\t\t\t\t\t
   Fill a large pot with water and bring to a boil.
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   Blanch the broccoli, snow peas, and green beans for about 3-4 minutes in boiling water.
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   Transfer to a bowl with cold water to stop the cooking process.
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   Alternatively, place the vegetables in a deep bowl with 3-4 tbsp of water and microwave for 5 minutes.
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   Transfer all ingredients to a large bowl and mix well.
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   Serve hot or cold.
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A few notes

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How to cook perfect quinoa

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1. Pour 1.5 cups of red quinoa into a strainer and rinse well for a few minutes.
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2. Boil 1.5 liters of water in a kettle.
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3. Transfer to a very deep pot and toast the quinoa (no oil) for 4-5 minutes while stirring to release its nutty flavor.
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4. Add 7 cups of boiling water (approx. 1.5 liters).
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5. Cook the quinoa on very low heat for about 10 minutes, stirring occasionally.
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6. Drain the water and transfer to a deep bowl. No need to rinse the quinoa.
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How to make vegan pesto

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What you'll need:

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1. A very large bunch of basil leaves
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2. 3 garlic cloves
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3. 1/2 cup olive oil
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4. 20 cashew nuts soaked in water overnight or for at least 4 hours
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Method:

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1. Separate the basil leaves from the stems.
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2. Drain the cashew nuts.
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3. Place all ingredients in a food processor and pulse until a fragrant green paste forms.
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Keeps in an airtight jar in the fridge for about two weeks.

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