Description
Protein-packed Mediterranean sunshine dances through this high protein tomato basil salad, blending fresh ingredients with robust nutrition. Crisp tomatoes and aromatic basil mingle with protein-rich elements, offering you a refreshing culinary experience that energizes and delights.
Ingredients
Scale
- 1 grilled chicken breast, sliced (or 1 cup shredded rotisserie chicken)
- 1 ½ cups cooked chickpeas (or one 15-oz can, drained and rinsed)
- 1 cup cooked quinoa (optional, for extra protein)
- 1 cup fresh mozzarella balls (or diced mozzarella)
- 2 cups cherry or grape tomatoes, halved
- ¼ cup red onion, thinly sliced
- ¼ cup fresh basil leaves, torn
- 2 tbsps sunflower seeds or hemp seeds (for extra protein and crunch)
- 3 tbsps extra virgin olive oil
- 1 tbsp balsamic vinegar (or lemon juice for a fresher taste)
- 1 tsp Dijon mustard
- 1 tsp honey (optional)
- 1 clove garlic, minced
- Salt and pepper, to taste
Instructions
- Dressing Preparation: Whisk olive oil, balsamic vinegar, Dijon mustard, honey, minced garlic, salt, and pepper in a small bowl or jar until well combined and emulsified.
- Salad Assembly: In a spacious mixing bowl, gently combine cherry tomatoes, mozzarella, chickpeas, quinoa, grilled chicken, fresh basil leaves, and thinly sliced red onion.
- Final Composition: Carefully drizzle the prepared dressing over the salad and delicately toss to ensure every ingredient is evenly coated, maximizing flavor distribution.
- Garnish & Presentation: Sprinkle sunflower seeds or hemp seeds across the top of the salad for a delightful textural contrast and protein boost.
- Serving Recommendation: Serve immediately for optimal freshness, or refrigerate for 15 minutes to allow the flavors to harmonize and intensify before enjoying.
Notes
- Swap chicken with grilled tofu, tempeh, or hard-boiled eggs for vegetarian or alternative protein options.
- Blend dressing ingredients until smooth for a more emulsified, creamy consistency that coats ingredients evenly.
- Let grains and proteins cool slightly before mixing to prevent wilting fresh basil and maintain salad’s crisp texture.
- Allow salad to marinate for 30 minutes before serving to let ingredients absorb dressing and develop richer, more integrated taste profile.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks, Dinner
- Method: None
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 350
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 25 g
- Cholesterol: 70 mg