Healthy and High Protein Salad Recipe

Ingredients

• 1 piece Jalapeño (half used, seeds removed, diced)
• 1 piece Lime (juice of half for pico, half for dressing)
• 0.5 piece Tomato (ripe, diced)
• 0.5 piece Red Onion (finely diced)
• 0.25 cup Fresh Cilantro (chopped, divided between pico and dressing)
• 3 pieces Garlic Cloves (minced)
• 0.5 piece Avocado (ripe, diced)
• 0.5 cup Dairy-Free Plain Unsweetened Yogurt (e.g., coconut or soy yogurt)
• 2 tbsp Plant Milk (unsweetened, to thin dressing (almond, oat, etc.))
• 2 cup Dino Kale (stems removed, chopped)
• 2 cup Roma Lettuce (chopped)
• 0.5 cup Pea Protein Crumbles (dry, rehydrate with hot water)
• 1 cup Water (hot, for rehydrating pea protein)
• 2 tbsp C Foods Taco Seasoning (store‑bought taco seasoning)
• 1 cup Black Beans (canned, drained and rinsed)
• 2 tbsp Hemp Seeds (sprinkled on top)
• 0.25 cup Vegan Nacho Cheese Chips (crushed)
• 2 slices Vegan Cheese (V Life or similar, zest on top)
• 2 tbsp Crispy Jalapeño Bits (optional, for extra crunch)
• to taste pinch Salt (pantry staple)
• to taste pinch Black Pepper (pantry staple)
• 0.25 tsp Garlic Powder (pantry staple for pico seasoning)

Instructions

1. Make Pico de Gallo

   Combine the diced jalapeño, tomato, red onion, chopped cilantro, juice of half a lime, a pinch of salt, black pepper, and garlic powder in a small bowl. Mix well and set aside to let the flavors meld.

   Time: PT5M

2. Rehydrate Pea Protein Crumbles

   Place ½ cup dry pea protein crumbles in a bowl and pour 1 cup hot water (or broth) over them. Stir, cover with a paper towel, and let sit for 5 minutes until softened.

   Time: PT5M

3. Cook Pea Protein and Black Beans

   Heat a skillet over medium heat. Add the rehydrated crumbles, sprinkle with 2 tbsp taco seasoning, and stir. Add the drained black beans, continue cooking, stirring occasionally, until most of the liquid evaporates and the mixture is lightly browned, about 7 minutes.

   Time: PT7M

   Temperature: medium heat

4. Prepare Creamy Cilantro‑Lime Dressing

   In a small bowl, whisk together the dairy‑free yogurt, minced garlic, juice of the remaining half lime, half a minced jalapeño (seeds removed), chopped cilantro, diced avocado, a pinch of salt and pepper. Thin with plant milk until a pourable consistency is reached.

   Time: PT5M

5. Prep the Greens

   Wash, dry, and roughly chop the Dino kale and Roma lettuce. Toss together in a large mixing bowl.

   Time: PT3M

6. Assemble the Taco Salad

   Layer the chopped greens in serving bowls. Top with the cooked pea‑protein‑black‑bean mixture, sprinkle hemp seeds, add a generous spoonful of pico de gallo, crush vegan nacho cheese chips over the top, zest the vegan cheese slices, and scatter crispy jalapeño bits if using. Drizzle the cilantro‑lime dressing and finish with a light dusting of extra taco seasoning.

   Time: PT5M

Nutrition Facts

Calories

410

Protein

34g

Carbohydrates

45g

Fat

30g

Fiber

16g

Ingredient Substitutions

• Instead of Jalapeño: serrano pepper, bell pepper
• Instead of Lime: lemon
• Instead of Tomato: cherry tomatoes
• Instead of Red Onion: white onion, shallots
• Instead of Fresh Cilantro: parsley
• Instead of Garlic Cloves: garlic powder (1 tsp)
• Instead of Avocado: silken tofu
• Instead of Dairy-Free Plain Unsweetened Yogurt: vegan sour cream
• Instead of Plant Milk: water, oat milk
• Instead of Dino Kale: curly kale, spinach
• Instead of Roma Lettuce: romaine lettuce, mixed greens
• Instead of Pea Protein Crumbles: tempeh, tofu, mushroom walnut crumble
• Instead of Water: vegetable broth
• Instead of C Foods Taco Seasoning: homemade taco seasoning
• Instead of Black Beans: pinto beans, kidney beans
• Instead of Hemp Seeds: pumpkin seeds, sunflower seeds
• Instead of Vegan Nacho Cheese Chips: vegan cheese slices, nutritional yeast
• Instead of Vegan Cheese: Follow Your Heart slices, Daiya block
• Instead of Crispy Jalapeño Bits: fried jalapeño slices, tortilla strips
• Instead of Salt: sea salt
• Instead of Black Pepper: white pepper
• Instead of Garlic Powder: fresh garlic

Equipment Needed

• Cutting Board
• Chef Knife
• Mixing Bowl
• Small Bowl
• Skillet
• Spatula or Wooden Spoon
• Measuring Cups
• Measuring Spoons
• Plate or Bowl for Serving
• Zester (optional)

Critical Steps — Do Not Skip

• Rehydrating the pea protein crumbles properly to avoid a dry texture.
• Cooking the crumbles until excess moisture evaporates for a taco‑like bite.
• Balancing the dressing thickness so the avocado stays green and the salad remains crisp.

Chef Tips from the Video

• Toast the hemp seeds lightly in a dry pan for extra nuttiness.
• For extra crunch, add toasted tortilla strips alongside the nacho cheese chips.
• Use a squeeze bottle for the dressing to drizzle evenly over the salad.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days. Keep dressing separate if possible.

Freezer: Not recommended; texture of greens and avocado may degrade.

Room temperature: Do not leave out longer than 2 hours.

Make-Ahead Tips

• Pico de gallo can be made up to 24 hours ahead; store refrigerated.
• The yogurt dressing keeps well for 1 day; give it a quick stir before using.
• Rehydrate pea protein crumbles in advance and store in the fridge; add seasoning just before cooking.

Frequently Asked Questions