Protein-Rich Salad Ideas For New Vegetarians And 'Flexitarians'

Are you a newly-minted lacto-ovo vegetarian — or perhaps just someone who has committed to reducing their meat intake, whether for health reasons, to lose some weight, to save some money or to be more friendly to the environment? Finding satisfying and filling meals that are lacking in the protein department may be a bit of a struggle for you at first, and you may wonder how some people have made it (nearly) all their lives eating what those who don't like the idea of vegetarianism still often condescendingly call "rabbit food". Vegetarians, of course, eat so much more than salads alone! Good main-course salads, however, can titillate the taste buds and ultimately remind you just why not eating meat (so often) is so awesome. 

Rocket, Feta And Beet Salad

I absolutely love this refreshing salad, and think you will, too. You'll need:

• Rocket — which offers plenty of vitamin A, C, and B6 as well as calcium and iron. 
• Baby spinach — rich in folate, vitamin K, potassium, and even protein
• Pickled beet — in which you'll find vitamin C, iron, and magnesium, among other things
• Feta cheese — a great source of protein and vitamin B12
• Roasted sunflower seeds — packed full of protein, magnesium, vitamin B6, and iron

Exact quantities are up to you and depend on how many people you're trying to feed. You want to start off by tossing the spinach and rocket together and adding a lovely mustard, honey and balsamic vinegar dressing with a generous dash of olive oil. Then, add your pickled beets, sliced up into small pieces, and diced bits of feta. The roasted sunflower seeds top it off, together with some coarse sea salt and pepper. If you're a real cheese lover, thinly sliced pieces of Parmesan cheese will complete the ensemble. 

Green Bean, Asparagus, And Fried Tofu Salad

Now, for something completely different! Here, you'll need:

• Green beans — vitamin C, B6, and iron, as well as a bit of protein
• Some baby spinach, the nutritional benefits of which we've already seen
• Green asparagus — good for selenium, folate, selenium, B vitamins, and protein
• Tofu — a main source of protein for veggies, as well as excellent for iron

You'll steam your green beans and asparagus while frying your tofu. I like mine best cut into thin and long strips, fried with just a little sesame oil, and marinated in a mixture of soy sauce and rice vinegar. Be sure to add some garlic and ginger, and fry your tofu until it is pretty crispy. Add your green beans and asparagus onto a bed of baby spinach, in — if you like, which I do — a dressing of coconut milk and some finely chopped chilly peppers. Crown your creation with your crispy tofu, and enjoy! If you are extra hungry, some fried young potatoes are an excellent addition to this meal. 

More Veggie Salad Ideas That Don't Lack Protein

Quinoa Salad With Eggs

Quinoa, the South American pseudo-grain, is an awesome source of protein, along with other goodies such as antioxidants and magnesium. It's soft center and crunchy sides make it an ideal salad base — though quinoa can easily replace rice in many hot dishes, it is just as tasty when eaten cold. 

Besides quinoa, choose:

• Broccoli — positively full of vitamin C as well as a good source of protein and vitamin B6
• Cherry tomatoes — vitamin C and some protein
• Garden cress — another vitamin C champion
• Scallions — vitamin C, iron, and magnesium
• Some boiled eggs, which, of course, also offer protein

After cooking your quinoa, boiling your eggs, and steaming your broccoli, simply toss all these ingredients together, and add a generous dose of olive oil and lemon juice. 

Chickpea, Mozzarella, And Avocado Salad

Mozzarella and chickpeas may seem like a bit of an odd combination — that is, they did to me, but when my neighbor made this salad, I really loved it!

We're talking:

• Chickpeas — for the protein of course, but they're also very rich in iron, magnesium, and vitamin B6
• Avocado — full of good fats, and also home to various other goodies, including a bit of protein
• Mozzarella — protein, tons of calcium, and a fair amount of vitamin A
• To "spice it up" a bit, add finely chopped parsley, lemon, raw onions, and some dried cranberries. My neighbor's secret special ingredient was, she revealed to me, peach juice. Again, sounds way odd, but it works. 

If you opt to get canned chickpeas, this salad requires zero cooking, which is a bonus sometimes. 

Thai Papaya Peanut Salad

If you like your salad with something sweet in it, you'll love this. You will need:

• Papaya — offers a ginormous amount of vitamin C, a tiny bit of protein, and lots of taste
• Lettuce — is highest in vitamin A, which, by the way, you shouldn't get too much of
• Tomatoes, as already discussed
• Lots of fresh lime juice, again great for vitamin C
• Loads of roasted peanuts — full of protein, iron, magnesium, and calcium

Now, Go Make Your Own!

As long as you choose a salad that contains some protein, some ingredients that offer dietary fiber, and different fruits and veggies that give you different vitamins and minerals, you are basically good to go. Making simple dressings yourself is better than buying commercial dressings with are chock-full of calories and don't offer much in the way of nutritional benefits. If you want to get more involved, try making your own ranch dressing, which is tasty with almost everything, but if not, keep it easy — balsamic vinegar, honey, soy sauce, lemon juice, lime juice, mustard, olive oil, sesame oil, and yogurt are all great things to have on hand for salads. One word: when it comes to salads, it's easy to toss too many random ingredients together and hoping for the best. Fewer ingredients that work well together are bound, however, to give you tastier meals.