6 protein salad recipes –

A protein salad may be the best choice for those looking to gain muscle mass but still love to have greens on their plate. In addition to being easy to make, it can contain all the nutrients needed for a routine diet when assembled correctly. Therefore, we separate 6 protein salad recipes for you to enjoy!

1. Green salad with gorgonzola and radish in wine

The recipe was created Chef Saschi

– (Chef Saschi/Personal Archive)

Wine radish ingredients

100 grams of radish 60 grams of Sweetener 60ml (1/4 cup of tea) of red wine 60ml (1/4 cup of tea) of water 15ml (1 tablespoon) of lemon juice Water to cook the radish ¼ teaspoon cinnamon 1 pinch ground cloves, nutmeg and salt

Method of preparation

Cut the radish into cubes and place in a small pot with water until the radishes are well covered. Take to low fire for 10 minutes. Meanwhile, put the water, red wine, lemon juice, sweetener and all other seasonings and spices in another small pan and leave on low heat while the radish cooks in another pan. When the time of 10 minutes is reached, drain all the water and place the radish in the pan with wine. Leave for another 8 minutes over low heat or until a denser foam begins to rise, which is the sign that it is starting to caramelize. Remove from the heat, store in a well-closed pot and take to the fridge overnight to thicken the flavor.

Salad Ingredients

50 grams of mix of leaves of your choice (lettuce, arugula, endives, chard, spinach) 50 grams of gorgonzola cheese (or blue cheese) 13 grams (1 tablespoon) of olive oil 30 grams of pecan nuts

way to mount

Roughly chop the leaves (you can use your hands). Season with olive oil, salt and black pepper. Reserve. Cut the gorgonzola into small cubes (it crumbles, but that’s okay) and put it with the other ingredients. Put half of the radish recipe in the wine with a little syrup, but don’t overdo it, and mix lightly. Finally, put the toasted pecan nut.

2. Sprouted lentil protein salad with red onion and tomato

– (Monica Wagner/)

Recipe suggested by Mônica Wagner

Ingredients

2 cups (tea) of lentils germinated for 3 days 1 cup (tea) of mandioquinha or baroa potatoes, chopped into small pieces 1 chopped tomato 1/2 red onion, cut into thin slices 1/4 cup (tea) of chopped green onion 7 pieces of sliced ​​olives 1 piece of lemon juice Salt and oil to taste

Method of preparation

Mix all ingredients in a bowl and serve.

3. Chicken Salad with pesto sauce

– (Kaboom Pics/Pexels)

Suggested by nutritionist Maria Fernanda Cortez.

Ingredients

2 leaves red lettuce 2 leaves iceberg lettuce 2 leaves romaine lettuce 5 cherry tomatoes 2 tablespoons cooked quinoa 3 tablespoons shredded chicken 3 black olives

Method of preparation

Mix all ingredients in a container and set aside.

Sauce

3 tablespoons extra virgin olive oil 20 fresh basil leaves 1/2 lemon, squeezed 4 walnuts, chopped

Method of preparation

Beat all the ingredients in a blender or processor and pour over the salad, incorporating it into the ingredients.

4. Vegan protein salad

– (Deeana Creates / Unsplash/Disclosure)

Suggested by nutritionist Maria Fernanda Cortez.

Ingredients

8 cress sprigs 6 arugula leaves 7 spinach leaves 3 tablespoons roasted pumpkin 3 tablespoons cooked chickpeas 2 tablespoons grated beetroot 1 tablespoon roasted pumpkin seeds 1 tablespoon of flax seeds

Method of preparation

Mix all ingredients in a container and set aside.

Sauce

3 tablespoons coconut soy sauce 1 tablespoon extra virgin olive oil 1 tablespoon sesame oil

Method of preparation

Mix all the ingredients and add to the salad.

5. Vegetarian salad with mustard and honey sauce

– (Buenosia / Unsplash/Disclosure)

Suggested by nutritionist Maria Fernanda Cortez

Ingredients

3 leaves of red lettuce 2 leaves of iceberg lettuce 4 leaves of arugula 2 leaves of red cabbage, chopped 3 tablespoons of grated carrots 2 tablespoons of cooked Moroccan couscous 4 quail eggs 2 tablespoons of chia seeds 1 spoon Brazil nut soup

Sauce

3 tablespoons extra virgin olive oil 3 tablespoons dijon mustard 1 tablespoon grain mustard 2 tablespoons honey

Method of preparation

Mix all the ingredients in a container, pouring the sauce on top and mix.

6. Quinoa Tabbouleh

– (nick Bratanek / Unsplash/Disclosure)

Recipe by nutritionist Lilian Pierreti

Ingredients

300 grams of Quinoa. 1 Japanese cucumber 1 red onion 2 tomatoes Mint Juice of 1 lemon Parsley and chives to taste.

Method of preparation

Hydrate Quino for ten minutes, rinse under running water and set aside. Chop the cucumber, onion, tomatoes, mint, add the lemon juice (parsley and chives to taste) and mix with the Quinoa until all the ingredients are incorporated.