Summer, Vegan Quinoa Salad, and Plenty of Protein
If you haven't noticed, my blog, The Vegan Athlete, has officially moved into summer mode.
What does that mean?
Basically, from now until October (but don't hold me to the exact date), I'll be posting recipes that are especially 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 a trek to a health food store in this heat and humidity).
Dishes that can be eaten cold (or warm if you prefer) and are packed with fluids, vitamins, and minerals to make your summer happy and particularly delicious.
Like this vegan quinoa salad with lots of greens, pesto, and the new Basil Tofu by a major dairy brand.
It's a perfect lunch that can easily be packed in a container for the office or school, or even served at a weekend 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, no difference at all), and that deep, vibrant red color holds up beautifully even after cooking.
This salad has a wonderful basil flavor and surprising freshness thanks to the green vegetables, which are high in iron, protein, and antioxidants.
If you can't find fresh green vegetables, you can use frozen ones and defrost them for a few minutes in the microwave or in a pot of boiling water. Just 3-5 minutes and they're ready.
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When 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 perfect for the summer especially if you're in the middle of a cutting phase.
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A bit of nutritional info
One serving contains:
350 kcal
34g carbs
20g protein
14g fat (of which 2g is saturated fat)
11g dietary fiber
5.5 mg iron
Want 30g of protein in one meal?
Vegan Quinoa Salad
Ingredients
- 3 cups cooked red quinoa see cooking instructions below
- 300 g a major dairy brand Basil Tofu
- 3 cups fresh broccoli fresh or frozen
- 1.5 cups snow peas (fine green peas) fresh or frozen
- 1.5 cups long green beans fresh or frozen
- 6 units sun-dried tomatoes without oil
- 3 tbsp slivered almonds
- 3 tsp pesto sauce see recipe below, or use store-bought
Instructions
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Fill a large pot with water and bring to a boil
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Blanch the broccoli, snow peas, and green beans for 3-4 minutes in the boiling water
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Transfer to a bowl with cold water to stop the cooking process
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Alternatively, you can 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 cold or warm
A few notes
How to cook perfect quinoa
- Pour 1.5 cups of red quinoa into a strainer and rinse thoroughly for a few minutes.
- Boil 1.5 liters of water in a kettle.
- Place the quinoa in a deep pot and toast it, without oil, for 4-5 minutes while stirring to release its nutty flavor.
- Add 7 cups of boiling water (about 1.5 liters).
- Cook the quinoa on very low heat for about 10 minutes, stirring occasionally.
- Drain the water and transfer to a deep bowl. No need to rinse the quinoa.
How to make vegan pesto
What you'll need:
- A very large bunch of basil leaves
- 3 garlic cloves
- 1/2 cup olive oil
- 20 cashew nuts soaked in plenty of water overnight or for at least 4 hours
Method:
- Separate the basil leaves from the stems
- Drain the cashews
- Place all ingredients in a food processor and pulse until a fragrant green paste is formed.
Keeps in an airtight jar in the refrigerator for about two weeks
