This Protein-Packed Grain Salad Clocks In Under 500 Calories Per Serving

This Protein-Packed Grain Salad Clocks In Under 500 Calories Per Serving

reporter 3 min

Looking for a nutritious and delicious meal that will keep you full without packing on the calories? This protein-packed grain salad is the perfect solution. Not only is it bursting with flavor, but it also clocks in at under 500 calories per serving. Let’s dive into what makes this salad a must-try for anyone seeking a healthy, balanced diet.

Ingredients

The first step to creating this delectable salad is gathering the right ingredients. Here’s what you’ll need:

  • 1 cup of quinoa
  • 1 cup of chickpeas (cooked or canned)
  • 1 cup of cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup of red onion, finely chopped
  • 1/4 cup of feta cheese, crumbled
  • 1/4 cup of fresh parsley, chopped
  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice
  • 1 teaspoon of Dijon mustard
  • Salt and pepper to taste

Instructions

Follow these simple steps to whip up your protein-packed grain salad:

  1. Rinse the quinoa under cold water. Cook it according to the package instructions, usually about 15 minutes. Once cooked, let it cool.
  2. In a large bowl, combine the quinoa, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, feta cheese, and parsley.
  3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
  4. Pour the dressing over the salad and toss to combine.
  5. Serve immediately or refrigerate for up to 3 days.

Benefits of This Protein-Packed Grain Salad

This salad is not just low in calories but also high in essential nutrients. Here are some of the benefits:

  • High in Protein: The quinoa and chickpeas provide a substantial amount of plant-based protein, essential for muscle repair and growth.
  • Rich in Fiber: Quinoa, chickpeas, and vegetables are excellent sources of dietary fiber, aiding in digestion and keeping you full longer.
  • Loaded with Vitamins and Minerals: Ingredients like tomatoes, cucumber, and bell peppers are rich in vitamins A, C, and K, as well as minerals like potassium and magnesium.
  • Healthy Fats: The olive oil adds a dose of healthy monounsaturated fats, which are good for heart health.

Tips for Customizing Your Salad

This salad is highly versatile and can be customized to suit your taste and dietary needs. Here are some ideas:

  • Add Protein: Include grilled chicken, tofu, or shrimp for an extra protein boost.
  • Change the Grains: Substitute quinoa with farro, bulgur, or brown rice.
  • Go Dairy-Free: Omit the feta cheese or replace it with a dairy-free alternative.
  • Add More Veggies: Incorporate additional vegetables like spinach, kale, or avocado for extra nutrients.

Serving Suggestions

This protein-packed grain salad is perfect as a main course or a side dish. Here are some serving suggestions:

  • Main Course: Serve it on its own for a light, nutritious meal.
  • Side Dish: Pair it with grilled meats, fish, or a hearty soup.
  • Meal Prep: Make a big batch and store it in individual containers for easy, healthy lunches throughout the week.

FAQ

1. Can I make this salad ahead of time?

Yes, this salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to store the dressing separately and add it just before serving to keep the salad fresh.

2. Is this salad gluten-free?

Yes, this salad is naturally gluten-free as it uses quinoa, which is a gluten-free grain.

3. Can I use other types of beans instead of chickpeas?

Absolutely! You can substitute chickpeas with black beans, kidney beans, or any other beans you prefer.

4. How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator. The salad will stay fresh for up to 3 days.

5. What can I use instead of feta cheese?

If you’re looking for a dairy-free option, you can use a vegan feta cheese or simply omit it altogether.

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