Description
Mediterranean protein-packed tomato basil salad delivers a refreshing blend of fresh herbs and lean protein. Crisp vegetables and zesty seasoning create a light, nutritious meal you’ll crave as a quick lunch or summer side dish.
Ingredients
Scale
Protein Sources:
- 1 grilled chicken breast, sliced
- 1 ½ cups cooked chickpeas (or one 15-ounce can, drained and rinsed)
- 1 cup cooked quinoa
- 1 cup fresh mozzarella balls
Vegetables and Herbs:
- 2 cups cherry or grape tomatoes, halved
- ¼ cup fresh basil leaves, torn
- ¼ cup red onion, thinly sliced
- 1 clove garlic, minced
Dressing and Garnish:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 2 tablespoons sunflower seeds or hemp seeds
- Salt and pepper, to taste
Instructions
- Craft a vibrant dressing by whisking olive oil, balsamic vinegar, Dijon mustard, honey, minced garlic, salt, and pepper in a small container until smoothly blended.
- Prepare a spacious mixing bowl and add cherry tomatoes, fresh mozzarella cubes, protein-packed chickpeas, fluffy quinoa, tender grilled chicken strips, fragrant basil leaves, and thinly sliced red onion.
- Gently cascade the prepared dressing over the salad ingredients, using a delicate folding motion to ensure each component gets evenly coated without crushing delicate elements.
- Enhance the salad’s texture and nutritional profile by sprinkling a generous handful of crunchy sunflower seeds or nutrient-dense hemp seeds across the top.
- For optimal flavor development, allow the salad to rest in the refrigerator for approximately 15 minutes, enabling the ingredients to harmonize and intensify their taste profile.
- Serve chilled as a robust and refreshing meal, perfect for a quick lunch or light dinner option that delivers maximum protein and vibrant Mediterranean-inspired flavors.
Notes
- Boost protein content by adding grilled tofu or hard-boiled eggs for vegetarian and plant-based alternatives.
- Customize the salad’s heat level by incorporating fresh jalapeños or red pepper flakes for spice lovers.
- Store leftover salad separately from dressing to maintain ingredient crispness and prevent sogginess.
- Swap quinoa with cauliflower rice for a lower-carb option that keeps the high-protein profile intact.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks, Dinner
- Method: None
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 450
- Sugar: 18 g
- Sodium: 900 mg
- Fat: 20 g
- Saturated Fat: 6 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 7 g
- Protein: 15 g
- Cholesterol: 30 mg