High-Protein Tomato & Basil Salad

If you’re looking for a quick and satisfying meal that bursts with flavor, you’ve landed in the right place! This High-Protein Tomato & Basil Salad is one of my all-time favorites. It’s not just delicious; it’s also incredibly easy to make and perfect for any occasion. Whether it’s a busy weeknight dinner or a delightful addition to your family gathering, this salad checks all the boxes. Plus, with wholesome ingredients like chickpeas and fresh herbs, you can feel good about what you’re serving.

The beauty of this salad lies in its simplicity and vibrant flavors. With bright tomatoes, creamy avocado, and crunchy pistachios, each bite is a celebration of freshness. It’s packed with plant-based protein too, making it not only filling but also nutritious!

Why You’ll Love This Recipe

• Quick and Easy: This salad takes just 20 minutes to prepare, making it ideal for busy days.
• Nutritious Delight: Loaded with protein from chickpeas and healthy fats from avocado, it’s a complete meal.
• Flavorful Freshness: The combination of ripe tomatoes, fresh basil, and mint creates an explosion of taste in every bite.
• Make-Ahead Friendly: Perfect for meal prep! You can whip it up ahead of time and enjoy it throughout the week.
• Versatile for Any Occasion: Great as a light lunch or a side dish at your next picnic or barbecue.

Ingredients You’ll Need

Let’s gather some simple and wholesome ingredients for our salad! Each one plays a special role in creating that wonderful taste we love. Here’s what you’ll need:

• 1 pint grape tomatoes (halved)
• Salt (to taste)
• 3 tablespoons avocado oil (or extra-virgin olive oil)
• 1 ½ tablespoons grain mustard
• 1 ½ tablespoons fresh lemon juice
• 1 large avocado (cubed)
• ½ cup marinated artichoke hearts (jarred or canned, quartered)
• 1 cup chickpeas
• 6 mint leaves (chiffonade)
• 7 basil leaves (chiffonade)
• 1/3 cup pistachios (chopped)
• Black pepper (to taste)

Variations

This recipe is wonderfully flexible! Feel free to mix things up based on your preferences or what you have on hand. Here are some fun ideas:

• Add More Veggies: Toss in diced cucumbers or bell peppers for extra crunch and nutrition.
• Change the Nuts: Swap pistachios for toasted sunflower seeds or walnuts for a different flavor profile.
• Include Grains: Stir in cooked quinoa or farro to make it even heartier.
• Switch Up the Herbs: If you’re not a fan of mint or basil, try parsley or cilantro instead!

How to Make High-Protein Tomato & Basil Salad

Step 1: Salt the Tomatoes

Start by transferring the halved grape tomatoes into a large sieve. Sprinkle them generously with salt and rub them gently to ensure they are evenly coated. Let them sit for at least 15 minutes so they can drain their juices. This step enhances their flavor and removes excess moisture—perfect for our salad!

Step 2: Make the Dressing

While waiting on those tomatoes, let’s whip up our dressing! In a medium bowl, combine the reserved juice from the tomatoes with avocado oil, grain mustard, and fresh lemon juice. Whisk everything together until well blended. This dressing adds zing and ties all the ingredients together beautifully.

Step 3: Combine the Ingredients

Now comes the fun part! In a large mixing bowl, add your salted tomatoes along with cubed avocado, marinated artichoke hearts, chickpeas, chiffonaded mint leaves, chiffonaded basil leaves, and chopped pistachios. Pour your zesty dressing over everything and season with salt and pepper to taste. Gently toss to combine all those lovely flavors.

And there you have it! A refreshing High-Protein Tomato & Basil Salad that is sure to become a staple in your kitchen. Enjoy every bite!

Pro Tips for Making High-Protein Tomato & Basil Salad

Creating the perfect High-Protein Tomato & Basil Salad is all about the little details that enhance flavor and texture. Here are some tips to help you along the way:

• Use ripe tomatoes: Selecting ripe, flavorful tomatoes will elevate your salad, making it juicy and bursting with flavor. Freshness makes all the difference!
• Don’t skip salting the tomatoes: Salting draws out excess moisture from the tomatoes, intensifying their natural sweetness and preventing your salad from becoming soggy.
• Experiment with oils: While avocado oil adds a lovely richness, feel free to experiment with flavored oils like basil-infused olive oil for an extra layer of taste.
• Add protein variety: For an even higher protein content, consider adding other legumes such as lentils or edamame. This not only boosts nutrition but creates a more colorful dish.
• Chill before serving: Allowing your salad to sit in the fridge for 10-15 minutes before serving helps meld the flavors together, resulting in a more delicious experience.

How to Serve High-Protein Tomato & Basil Salad

Serving your High-Protein Tomato & Basil Salad can be as creative as you want it to be! Here are some ideas to present this vibrant dish beautifully:

Garnishes

• Fresh basil leaves: A few whole basil leaves on top add a pop of color and freshness that ties back into the salad’s main ingredient.
• Zest of lemon: A sprinkle of lemon zest right before serving brightens up the flavors and enhances the overall appeal.

Side Dishes

• Quinoa pilaf: A light quinoa pilaf with herbs complements the flavors in your salad and adds an extra punch of protein.
• Grilled vegetable skewers: Colorful skewers filled with seasonal veggies add a smoky flavor that pairs wonderfully with your fresh salad.
• Crispy baked chickpeas: These crunchy snacks provide texture contrast and additional protein, making them a delightful side option.
• Garlic bread: A slice of warm garlic bread offers heartiness to your meal while providing a comforting touch alongside your refreshing salad.

Enjoy creating and sharing this delightful High-Protein Tomato & Basil Salad! Whether it’s for a picnic or a quick dinner at home, it’s sure to become a favorite in your recipe rotation.

Make Ahead and Storage

This High-Protein Tomato & Basil Salad is perfect for meal prep! It stays fresh in the fridge and can be enjoyed throughout the week, making it a convenient and nutritious choice.

Storing Leftovers

• Place any leftover salad in an airtight container.
• Store in the refrigerator for up to 3 days.
• If you anticipate having leftovers, consider keeping the avocado separate until ready to serve to prevent browning.

Freezing

• This salad is best enjoyed fresh; however, you can freeze individual components like chickpeas or artichoke hearts if needed.
• To freeze, place them in a freezer-safe bag or container and label with the date.
• Thaw overnight in the refrigerator before using.

Reheating

• Since this is a salad, it’s best served cold; however, if you prefer warm chickpeas, heat them separately in the microwave or on the stovetop.
• Avoid reheating the entire salad as it may alter the texture of fresh ingredients.

FAQs

Here are some common questions about the High-Protein Tomato & Basil Salad.

Can I use other beans instead of chickpeas in this High-Protein Tomato & Basil Salad?

Absolutely! Feel free to substitute chickpeas with black beans or white beans for a different flavor profile while still keeping it high in protein.

How long does this High-Protein Tomato & Basil Salad last in the fridge?

The salad can last up to 3 days when stored properly in an airtight container. For optimal freshness, keep the avocado separate until you’re ready to enjoy it.

Is this High-Protein Tomato & Basil Salad suitable for meal prep?

Yes! This salad is fantastic for meal prep. You can make it ahead of time and store it in the fridge for quick lunches or dinners throughout the week.

What can I add to enhance my High-Protein Tomato & Basil Salad?

Consider adding ingredients like quinoa or lentils for extra protein, or include additional veggies such as bell peppers or cucumbers for more crunch and flavor!

Final Thoughts

I hope you find joy in making this vibrant and nutritious High-Protein Tomato & Basil Salad! It’s not only delicious but also simple to prepare—perfect for a busy weeknight or a sunny picnic. Enjoy every bite and feel free to get creative with your favorite ingredients. Happy cooking!