Summer, Vegan Quinoa Salad, and Plenty of Protein
In case you hadn't noticed, my blog, The Vegan Athlete, has officially switched to summer mode.
What's that mean?
Basically, from now through October (don't hold me to that date), I'm sharing especially easy recipes. Because who has the energy to stand in the kitchen and cook in this heat? Who?!
We're talking ingredients you can find at any supermarket. No specialty vegan ingredients that require a sweaty trek to the health food store.
These are meals you can eat cold—or warm, if that's your thing—with plenty of water-rich ingredients, vitamins, and minerals to keep summer fresh and delicious.
Case in point: this vegan quinoa salad with loads of green vegetables, pesto, and the new basil tofu from Tnuva (a major Israeli dairy and soy brand).
It's a perfect lunch to pack for work or class, and it's just as welcome at Shabbat (the Jewish Sabbath) dinner.
A little about the recipe:
I used red quinoa, a personal favorite. Its flavor is a little different from regular white quinoa, though their nutritional profiles are essentially the same. And that gorgeous deep red color holds up even after cooking.
This salad is full of wonderful basil flavor and gets a refreshing crunch from green vegetables, which contribute iron, protein, and antioxidants.
Can't find fresh green vegetables? Frozen works, too. Heat them for a few minutes in the microwave or a pot of boiling water. Give them 3–5 minutes, and they're ready.
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How do you serve it?
One serving of this vegan quinoa salad makes a hearty, well-rounded lunch. Thanks to its high protein content, it's also a great option for a post-workout meal.
The salad is high in fiber, which helps you feel full longer. That makes it a handy summer meal if you're working on getting leaner without feeling hungry all afternoon.
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A Quick Nutrition Breakdown
One serving contains:
350 calories
34 grams carbohydrates
20 grams protein
14 grams fat (including 2 grams saturated fat)
11 grams fiber
5.5 mcg iron
Want 30 grams of protein in one serving?
Vegan Quinoa Salad
Ingredients
- 3 cups cooked red quinoa see cooking instructions below
- 300 g (10.6 oz) Tnuva basil tofu
- 3 cups broccoli fresh or frozen
- 1.5 cups snow peas (or petite green peas) fresh or frozen
- 1.5 cups whole green beans fresh or frozen
- 6 pieces sun-dried tomatoes not packed in oil
- 3 tablespoons blanched almonds
- 3 teaspoons vegan pesto see instructions 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 in the boiling water for about 3–4 minutes.
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Transfer to a bowl of cold water to stop the cooking.
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Alternatively, place the vegetables in a deep microwave-safe bowl with 3–4 tablespoons of water and microwave for 5 minutes.
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Combine all the ingredients in a deep bowl and toss well.
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Serve cold or warm.
A Few Notes from Me
How to Cook Perfect Quinoa
- Pour 1½ cups of red quinoa into a fine-mesh strainer and rinse thoroughly for a few minutes.
- Bring 1.5 liters (about 6⅓ US cups) of water to a boil in a kettle.
- Transfer the quinoa to a very deep pot and toast without oil for about 4–5 minutes, stirring, to bring out its nutty flavor.
- Add the boiling water: 7 cups using the original recipe's cup measure, approximately 1.5 liters (about 6⅓ US cups).
- Cook the quinoa over very low heat for about 10 minutes, stirring occasionally.
- Drain and transfer to a deep bowl. There's no need to rinse the cooked quinoa.
How to Make Vegan Pesto
What you'll need:
- A very large bunch of basil
- 3 cloves garlic
- ½ cup olive oil
- 20 cashews, soaked in plenty of water overnight or for at least 4 hours
What to do:
- Strip the basil leaves from the stems.
- Drain the cashews.
- Place all the ingredients in a food processor and pulse until you have a fragrant green paste.
Store in an airtight jar in the refrigerator for about 2 weeks.
