Tomato Protein Salad

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Introduction:
Enjoy a refreshing and nutritious dish with this Tomato Protein Salad. Bursting with vibrant colors and flavors, this salad combines juicy tomatoes with protein-rich ingredients to create a satisfying and wholesome meal or side dish. Whether you’re looking for a light lunch option or a flavorful accompaniment to your main course, this salad is sure to delight your taste buds and nourish your body.

Ingredients:

For the Salad:

  • 4 large tomatoes, diced
  • 1 cup (150g) cooked quinoa
  • 1 cup (150g) cooked chickpeas (garbanzo beans)
  • 1/2 cup (75g) diced cucumber
  • 1/4 cup (40g) diced red onion
  • 1/4 cup (30g) chopped fresh parsley
  • 1/4 cup (30g) crumbled feta cheese (optional)
  • Salt and pepper to taste

For the Dressing:

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Optional Additions:

  • Sliced avocado
  • Cooked chicken breast or tofu for added protein
  • Sunflower seeds or toasted almonds for extra crunch

Instructions:

1. Prepare the Salad:

  • In a large mixing bowl, combine the diced tomatoes, cooked quinoa, cooked chickpeas, diced cucumber, diced red onion, and chopped fresh parsley.
  • If using, add the crumbled feta cheese to the bowl.
  • Season the salad with salt and pepper to taste.

2. Prepare the Dressing:

  • In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, minced garlic, and Dijon mustard until well combined.
  • Season the dressing with salt and pepper to taste.

3. Assemble the Salad:

  • Pour the dressing over the salad ingredients in the mixing bowl.
  • Gently toss the salad until everything is evenly coated with the dressing.

4. Serve:

  • Transfer the Tomato Protein Salad to a serving platter or individual plates.
  • If desired, garnish with additional chopped parsley or crumbled feta cheese.
  • Serve immediately as a nutritious and delicious meal or side dish.

Tips for Success:

  • Use ripe, juicy tomatoes for the best flavor and texture in the salad.
  • Rinse cooked quinoa and chickpeas under cold water before adding them to the salad to remove any excess starch.
  • Adjust the seasoning of the dressing according to your taste preferences by adding more or less salt and pepper.

Nutritional Estimate:
(Nutritional values may vary depending on specific ingredients and portion sizes.)

  • Calories: Approximately 250-300 per serving (based on 4 servings)
  • Total Fat: Approximately 12-15g
  • Saturated Fat: Approximately 2-3g
  • Cholesterol: Approximately 5-10mg
  • Sodium: Approximately 200-250mg
  • Total Carbohydrates: Approximately 30-35g
  • Dietary Fiber: Approximately 7-9g
  • Sugars: Approximately 5-7g
  • Protein: Approximately 8-10g

Recommendation:
This Tomato Protein Salad is perfect for anyone looking to enjoy a nutritious and flavorful meal. Serve it as a light lunch, a side dish at dinner, or bring it along to picnics and potlucks. Feel free to customize the salad with your favorite protein sources, vegetables, and toppings to suit your taste preferences. With its vibrant colors, fresh flavors, and satisfying ingredients, this salad is sure to become a favorite in your recipe collection. Enjoy the goodness of wholesome ingredients with every bite!

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