salad article

Main Sources of Protein for Vegans Plus 5 Protein Salads

A lot of people think that good protein is only in meat, but it’s a mistake. It also can be found in a large variety of vegan food.

This article contains great vegan salads recipes and their nutrition facts.

The Main Sources of Protein for Vegans

Here is the list of veggie food with protein content per 100g:

  1. Tofu – 8g
  2. Beans – 21g
  3. Spelt – 14g
  4. Lentils – 9g
  5. Quinoa – 14g
  6. Peas – 8g
  7. Pumpkin Seeds – 30g
  8. Tempeh – 16g
  9. Edamame – 17g
  10. Spinach – 2,9g
  11. Asparagus – 2,4g
  12. Broccoli – 2,8g
  13. Spirulina – 57g
  14. Peanut butter – 25g
  15. Pistachios – 20g

Vegan Protein Salads

The traditionally recommended daily protein intake is 0,8 grams per 1 kilogram, but for vegans, it’s about 0,9 gr.

Black Bean and Lentil Salad

285 caloriesVitamin A: 18%Folate: 19,5%
7,4g proteinVitamin B-6: 7,9%Manganese: 16,9%
6,1g total fatVitamin B-12: 08%Iron: 10,9%
0,5g cholesterolVitamin C: 58%Phosphorus: 9,8%
315mg sodiumVitamin E: 4,8%Copper: 8,4%
300mg potassiuThiamin: 6,3%
19g carbohydratesMagnesium: 5,2%
5,9g dietary fiberZinc: 5%
0,7g sugarCalcium: 3,1%
Selenium: 2,9%


  1. Lentils
  2. Can of black beans
  3. Red pepper and tomatoes
  4. Coriander
  5. Lime juice
  6. Onion and garlic
  7. Dijon mustard
  8. Salt, oregano, and cumin

How to prepare a salad:

  1. First of all cook lentils and carefully drain it.
  2. Then cut 1 pepper, 2 tomatoes, and half a red onion. Remove the stems of coriander and mince it.
  3. Put all the ingredients (don’t forget about black beans) in a bowl and mix them.
  4. For dressing mince 1 or 2 cloves of garlic and squeeze juice from a lime. You also need 2 tbs. olive oil, 1 tbs. cumin and Dijon mustard, half tbs. oregano and a little bit salt to taste. Mix the ingredients.
  5. Add dressing to your salad and mix it up. You can eat it at once or wait before the flavors blend.

Mushroom Veggie Salad

150 caloriesVitamin A: 0,02%Riboflavin: 15%
4g proteinVitamin B-6: 4%Niacin: 10,9%
6,7g total fatVitamin B-12: 0,4%Copper: 8,9%
4g carbohydratesVitamin C: 12,3%Pantothenic Acid: 8,4%
139mg sodiumVitamin D: 10,4%Selenium: 6,9%
190mg potassiumVitamin E: 5%Phosphorus: 4,8%
1,4g sugarThiamin 3,5%
Zinc: 2,3%
Iron: 2,0%
Manganese: 1,8%
Magnesium: 1,6%
Calcium: 0,5%
Mushroom Veggie Salad


  • 500g cooked beets
  • 400g ceps
  • 2 onions
  • 2 or 3 cloves of garlic
  • Olive oil
  • Soy sauce or vinegar


  1. Chop 1 onion, put it on a pan and fry for 3-4 minutes.
  2. Mince the ceps and add them to your onion. When there is no water, you mushrooms are ready; they should be a golden color. Don’t forget to stir it regularly, when cooking. After it, you have to cool your mushrooms and onion and then put them in the fridge.
  3. Now peel and dice the beets.
  4. Mince one more onion and garlic. Combine them with the beets in a large bowl and mix well.
  5. Take chilled mushrooms out of the fridge and add them to the vegetables. Season it with soy sauce and salt. Mix everything well again.
  6. The salad is ready and you can enjoy it.

Quick Bean Salad

170 caloriesVitamin A: 1,3%Manganese: 21,8%
15g proteinVitamin B-6: 7,9%Folate: 20,9%
20,9g carbohydratesVitamin C: 13,2%Iron: 10,5%
2,2g total fatVitamin E: 0,4%Phosphorus: 10,1%
5,6g dietary fiberMagnesium: 10%
320mg potassiumCopper: 9,1%
260mg sodiumThiamin: 7,9%
0,2g sugarZinc: 6,2%
Calcium: 4%
Riboflavin: 3,8%
Selenium: 3,6%
Pantothenic Acid: 2,9%
Niacin: 2,3%

What you need:

  • 350g canned corn
  • 1 Avocado
  • 350g canned white beans
  • 350g canned red beans
  • 150g gluten-free croutons
  • 2 cloves of garlic
  • 2 tablespoons olive oil
  • Black pepper

How to make it:

  1. Drain and rinse beans and corn. Combine these ingredients in a deep bowl and thoroughly mix them.
  2. Mince the garlic and add it to your bowl. Then pour it with olive oil, season with pepper and stir everything.
  3. Place the croutons over the salad and it’s ready.

Vegan Caesar

325 caloriesVitamin A: 28,3%Manganese: 23%
12g proteinVitamin B-6: 1,9%Folate: 19,9%
4,5g carbohydratesVitamin C: 25,7%Thiamin: 7,5%
19,5f total fatVitamin E: 13,9%Iron: 7%
1,2 dietary fiberPhosphorus: 6,1%
196,8mg potassiumRiboflavin: 4,8%
807mg sodiumCopper: 4,5%
Calcium: 4,2%
Niacin: 2,9%
Magnesium: 2,5%
Zinc: 2,5%
Pantothenic Acid: 1,5%
Selenium: 0,04%


  • 1 head romaine lettuce
  • ½ iceberg lettuce
  • 1,5 cup boiled chickpeas
  • 1tbs. olive oil
  • 1 handful of gluten-free crouton crumbs


  • 2/3 cup cashew nuts
  • 1 tbs. lemon juice
  • 2 tbs. olive oil
  • 2/3 tbs. mustard;
  • Salt and pepper

How to make it:

  1. Place cashew nuts in water overnight. In the morning drain all the water, rinse and dry them. Pour cashews with a mixture of olive oil and spices. Then put them on a baking tray and bake at 200 degrees for 20 minutes. After it, stir the nuts and brown for 10 minutes in your oven.
  2. Take nuts out of the oven, put them in a blender bowl and add mustard and lemon juice. Then whisk it well.
  3. Chop romaine and iceberg lettuces and place them in a deep bowl. Add chickpeas and pour it with olive oil, season with salt and pepper to taste. Then sprinkle with croutons crumbs.
  4. Now dress your salad with sauce and mix it well. Enjoy your meal!

Cold Lentil Salad

255 caloriesVitamin A: 14,6%Calcium: 46%
12g proteinVitamin B-6: 22%Iron: 27%
15g carbohydratesVitamin C: 74%Magnesium: 19%
1,2g total fatVitamin E: 4,8%Folate: 8%
14g dietary fiber
640mg potassium
560mg sodium
1,3g sugar

What you need:

  • 1 cup lentils
  • 1 large cucumber
  • A bunch of parsley
  • 1 tablespoon olive oil
  • 1 teaspoon apple vinegar
  • Salt and pepper to taste
  • 1 dried bay leaf


  1. First of all, cook the lentil according to the package cooking instruction. Don’t forget to add a bay leaf to the water. When the lentil is ready, pour out all the water, let it cool.
  2. Mince parsley and cucumber and put them in a large bowl. Then add cooled lentils and stir everything well.
  3. Season your salad with olive oil, vinegar, salt, and pepper. Mix well again and finally eat it.

5 more Protein Salad recipes

Article and recipes written by: Joshua Howard from his blog Healthy Lifestyle. Joshua is a healthy living blogger who loves to help people who care about having an eco-friendly home environment and a healthy lifestyle

Add a Comment

Your email address will not be published. Required fields are marked *