How to make a High Protein Salad without just adding Chicken
Recipe Information
Protein & Fiber Rich Vegetable Salad
Cultural Context
This salad combines a variety of fresh vegetables and protein-rich ingredients, making it a staple in Mediterranean diets. It reflects the region's emphasis on healthy, plant-based foods that nourish the body while being satisfying and flavorful. Modern variations often include different grains or dressings, adapting to local tastes and seasonal produce.
feta cheese
🥗Healthier: cottage cheese
💰Cheaper: ricotta cheese
Cottage cheese is lower in fat and calories while still providing protein.
quinoa
🥗Healthier: farro
💰Cheaper: brown rice
Brown rice is more affordable and still offers fiber.
sunflower seeds
🥗Healthier: pumpkin seeds
💰Cheaper: peanuts
Peanuts are a budget-friendly source of protein.
olive oil
🥗Healthier: avocado oil
💰Cheaper: canola oil
Canola oil is often less expensive and has a neutral flavor.
Start by making the dressing. Take a medium sized onion, remove the roots, cut it in half, and chop it into small chunks.
Use one quarter of the onion for the dressing and set the rest aside for later.
In a bowl, add the quarter of the onion, 150 grams of 0.2 fat Greek yogurt, dill, juice of half a lemon, a little touch of olive oil, salt, and freshly ground pepper.
Mix the dressing well. If it's too thick, add a little bit of milk. You can also add finely chopped cucumber and garlic if desired.
Set the dressing aside and move on to making the flatbread. Blend 100 grams of oats to create oat flour.
In a bowl, add the oat flour and some salt, then add 80 grams of homemade almond milk and a teaspoon of olive oil.
Knead the mixture into a small dough ball. Note that the dough will not be elastic due to the lack of gluten.
On a floured surface, press down the oat flour dough and split it into two pieces for smaller flatbreads, or keep it as one big piece if preferred.
Roll the dough into round flatbreads, ensuring they are not too thin to avoid breaking during cooking.
Heat a pan on medium high heat without oil and add the flatbread, cooking for around 2-3 minutes before flipping.
Cook the other side for another 2-3 minutes or longer if you prefer them a bit burnt, then remove and cut into halves.
Next, prepare the South Italian salad. Take a big fennel, remove the roots, half it, and chop it into small chunks.
Peel an orange, half it, and chop it into small pieces, then add it to the fennel.
Add 1 tablespoon of balsamic vinegar to the fennel and orange mixture.
For the protein sauce, slice 50 grams of fresh reduced fat mozzarella.
Preheat a pan on medium heat, spray some oil inside, and add the remaining chopped onions from the dressing, frying for 1-2 minutes.
Add 100 grams of canned chickpeas and 100 grams of small peas to the pan, along with a touch of chili flakes, and fry until crispy.
Prepare the salad by using 1 piece of romaine lettuce, fresh spinach, and lamb's lettuce, weighing around 150 grams in total, and chop them up.
In a bowl, layer the chopped salad at the bottom, followed by the fried chickpeas and peas, then add the sliced mozzarella.
Top everything with the Greek yogurt dressing and the orange fennel salad, finishing with slices of flatbread on each side.
Cooking Techniques
Equipment Needed
Spice Level:
🌶️🌶️🌶️Dietary
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