Plenty-o-protein Salad
Crunchy, nutritious, and no cooking required!
Servings: 6
Ingredients:
Marinade:
juice of 1 medium lemon
1/4 cup mayonnaise
1 teaspoon honey mustard
1/3 cup apple cider vinegar
2 teaspoons minced garlic
1 tablespoon minced fresh basil or 1/2 teaspoon dried
1 tablespoon minced fresh dill or 1/2 teaspoon dried
1 teaspoon tamari or soy sauce
Also:
1 cup shelled green soybeans (frozen and thawed, or fresh and cooked)
1/2 cup cooked quinoa (use leftovers if you have them)
1 large green onion, minced
1 medium carrot, diced
1 medium cucumber, diced)
1/4 medium red onion, finely diced
1 medium bell pepper (red or green), diced
1 large celery stalk, diced
1/3 cup chopped fresh parsley
3/4 of a tub (12 ounces) Organic Valley Lowfat Cottage Cheese
cherry or grape tomatoes for garnish
Instructions:
Prepare the marinade by whisking lemon juice, mayonnaise, honey mustard, apple cider vinegar, garlic, herbs, and tamari or soy sauce in a medium-sized mixing bowl. Stir in the soybeans and quinoa. Marinate overnight for full flavor or 2 to 4 hours for a milder taste.
Fold the vegetables (except the tomatoes) and parsley into the bowl of marinated goodies. Fold in cottage cheese. Garnish each serving with tiny grape tomatoes.
Serving Suggestions:
Stuff a large, ripe tomato with the salad. This is a great source of complete protein for vegetarian children.
Note:
Look for green soybeans, also called edamame, in the freezer section at the grocery store. They come either in the shell or already shelled. Fresh, in-the-pod soybeans also are available at many farmers’ markets during the summer harvest. To cook, boil them in salted water 3-5 minutes, drain, rinse with cold water, then pop the beans out of their shells.
(Note for the kids: Slipping the skins off the soybeans can be great fun for little fingers. Nibbling is allowed, as green soybeans are easy to digest and a great source of protein.)
Nutrition Info:
Per Serving (excluding unknown items): 262 Calories; 13g Fat (42.0% calories from fat); 16g Protein; 24g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 324mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
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