Description
Protein-Packed Spinach & Chickpea Salad
Ingredients
For the Salad:
4 cups fresh spinach
1 can (15 oz) chickpeas, rinsed and drained
2 grilled chicken breasts, sliced
1 red bell pepper, diced
2 green onions, sliced
1/4 cup sliced almonds
For the Dressing:
3 tbsp olive oil
2 tbsp lemon juice
1 tsp Dijon mustard
1 tsp honey (optional)
Salt and pepper to taste
Directions
Prepare the Salad: In a large bowl, layer the spinach, chickpeas, grilled chicken slices, diced bell pepper, green onions, and sliced almonds.
Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper until well combined.
Combine: Drizzle the dressing over the salad and toss gently to mix.
Serve and Enjoy: Plate the salad and serve immediately for a fresh and flavorful meal!
Prep Time: 10 minutes
Cook Time: 10 minutes (if chicken needs to be cooked)
Total Time: 20 minutes
Servings: 4
Calories: ~300 kcal per serving
#HealthyEats #ProteinSalad #QuickLunch #SpinachAndChickpeas #MealPrepIdeas #FreshAndDelicious
Step-by-Step Guide
1. Prep Your Ingredients: Rinse and drain the chickpeas thoroughly. Dice the red bell pepper and slice the green onions. If using raw chicken, season and grill or pan-sear until fully cooked, then let it rest before slicing.
2. Toast the Almonds (Optional but Recommended): Place the sliced almonds in a dry skillet over medium heat. Toast for 2-3 minutes, shaking the pan frequently, until fragrant and lightly golden. This enhances their flavor and crunch.
3. Build the Salad Base: In your large serving bowl, start with the fresh spinach as the foundation. This prevents the heavier ingredients from crushing the delicate leaves.
4. Layer Strategically: Add the chickpeas, sliced chicken, diced bell pepper, and green onions in an even, visually appealing manner over the spinach. Top with the toasted almonds.
5. Emulsify the Dressing: In a small jar or bowl, combine all dressing ingredients. Whisk vigorously or shake the jar until the mixture is fully combined and slightly thickened.
6. Dress and Toss: Just before serving, drizzle the dressing over the salad. Using salad tongs or two large spoons, gently lift and toss the ingredients from the bottom up to ensure even coating without wilting the spinach.
Serving Suggestions
This salad is versatile. For a complete meal-prep lunch, store the dressing separately and add it when ready to eat to keep the spinach crisp. It pairs wonderfully with a side of warm pita bread or a cup of soup. For a vegetarian version, simply omit the chicken and add a half-cup of crumbled feta or quinoa for extra protein.
How-to Summary
Quickly assemble a protein-rich salad by layering fresh spinach, chickpeas, grilled chicken, bell pepper, green onions, and almonds. Whisk together a simple lemon-Dijon vinaigrette, toss gently, and serve immediately for a nutritious and satisfying meal ready in about 20 minutes.
Frequently Asked Questions
Can I make this salad ahead of time? Yes, for meal prep, keep all components separate. Store the washed spinach, chopped veggies, and chicken in airtight containers. Combine and dress only when ready to serve.
What’s a good substitute for chicken? Canned tuna, salmon, baked tofu, or hard-boiled eggs are excellent protein alternatives that work with the flavors.
How can I make the dressing creamier? Add a tablespoon of plain Greek yogurt or tahini to the dressing ingredients for a richer, creamier texture.
Is there a substitute for honey in the dressing? Absolutely. Maple syrup or a pinch of sugar will work, or you can omit it entirely for a tangier, sugar-free version.
How long will leftovers keep? Once dressed, the salad is best eaten immediately. Undressed components will keep fresh in the fridge for 2-3 days.
Common Mistakes to Avoid
Avoid using warm chicken directly on the spinach, as it will cause wilting—let it cool first. Do not overdress the salad; start with half the dressing, toss, and add more as needed. Ensure chickpeas are thoroughly rinsed and drained to prevent a slimy texture and excess sodium. Skipping the toasting step for the almonds misses an opportunity for deeper flavor.
Conclusion
This Protein-Packed Spinach & Chickpea Salad is more than just a quick recipe; it’s a template for a balanced, flavorful, and energizing meal. Its combination of lean protein, fiber-rich legumes, and fresh vegetables makes it a powerhouse of nutrition that doesn’t compromise on taste. Perfect for a speedy lunch, a reliable dinner, or a savvy meal-prep option, this salad is a delicious testament to how simple ingredients can create something truly satisfying. Give it a try and enjoy a burst of fresh, healthy flavor in every bite.