Best salad recipes with protein-rich legumes

Salad is one of the musts in our diet, for maintaining weight and for our health. The options you have for making a salad are innumerable. However, below you will find 4 salad recipes with high protein legumes. The salad is a refreshing dish but also on the list of super foods.

Legumes are rich in protein, fibber and nutrients that our body needs. In addition, they are low in fat, have no cholesterol and are generally the healthiest meat substitute as a source of protein. Of course, you can add or remove whatever you want from the ingredients in the recipes below according to your preferences.

4 Delicious salad recipes with legumes, with protein!

1. Salad with chickpeas, red beans and feta.

You will need: For 2-4 people.

1 cup chickpeas (or 1 can)
1 cup red beans (or 1 can)
a little grated ginger
1 medium onion cut.
2-3 cloves of garlic
1 tablespoon olive oil
a few chilies flake.
3-4 onions freshly cut (only the green part)
1 cup chopped coriander or parsley.
Juice of 1 lemon
150gr. slice
Salt Pepper

Procedure:
You will heat the oil and fry the onion until golden, not completely as they must not lose the crunchy element. Add the garlic, onion and then leave them to cool. You will drain the legumes, rinse them and place them in a salad bowl. Then add the feta cheese, spring onion, parsley (or coriander), lemon juice and salt and pepper. Finally, you will put the onion with the garlic that you had fried with the remaining oil and you will mix very well.

2. Salad with lentils and cashews.

Materials: For 2-4 people.

100 gr. about cashews (3/4 cup)
1 onion
3 tbsp olive oil
1 chili or jalapenos
5-6 sun-dried tomatoes
3 slices of wholemeal bread
1 cup brown lentils (cooked)
rocket
balsamic vinegar
raisins (optional)
Salt Pepper

Procedure:
Bake the cashews for about 3 minutes in the pan to remove their aroma and then pour them into the salad bowl. Then fry the onion a little with 1/3 of the oil. You will chop the chili / jalapenos and the dried tomatoes and add them to the pan for about 1-2 minutes. Then transfer the mixture with the onion to one in the bowl and mix well. You will cut the bread into pieces for large croutons and fry it with the rest of the remaining oil until it is crispy. Add salt and pepper to taste. Then you will wash the rocket, add it to the bowl and finally add the lentils. Serve with croutons, balsamic vinegar and salt and pepper.

3. Salad with white beans and avocado.

Materials: For 2-4 people.

1 cup white beans
1 avocado cut into small pieces
1 tomato chopped pieces.
1/4 chopped onion.

For dressing:

1 1/2 tablespoons olive oil
1/4 cup lemon juice
fresh chopped basil
chopped garlic.
Salt Pepper
1 tbsp. mustard

Procedure:
For the salad you will put all the ingredients in a bowl and mix them. Then you will mix the ingredients for the dressing and beat them very well with a whisk to bring out the Flavors and aromas and homogenize. Then add the dressing to your salad and mix well. Before serving, leave the salad in the refrigerator for 1-2 hours.

4. Salad with beans and quinoa.

You will need: For 2-4 people.

1/3 cup quinoa
1 can of black beans
1 can of white beans
1 cup cucumber in pieces
1/4 cup chopped onion.
1 pepper jalapeno or chili (optional)
1/4 cup chopped coriander.

For the dressing:
1/4 cup olive oil
2 teaspoons lime juice
1 teaspoon apple cider vinegar
1 clove of chopped garlic
1/2 teaspoon chili powder
1 teaspoon dry coriander
1/2 teaspoon dried oregano
Salt Pepper

Procedure:
Add the quinoa to a saucepan of salted hot water and cook until soft (about 12 minutes). Then he drained and washed her. To prepare the dressing, add all the ingredients to a bowl and beat well. Then add the quinoa, the beans, the cucumber, the onion, the chili / jalapenos the coriander and mix them.