Protein-Packed Rainbow Salad Bowl Recipe
The Ultimate Power Salad: Tofu, Edamame & Veggies for a Balanced Meal
Eating healthy doesn’t have to be boring! This Protein-Packed Rainbow Salad Bowl is loaded with fresh, vibrant ingredients that provide a perfect balance of protein, fibre, and essential nutrients. Whether you need a quick lunch, a post-workout meal, or a light yet satisfying dinner, this salad is a delicious way to nourish your body.
Why You’ll Love This Salad
High in protein – Packed with tofu, edamame, and eggs for muscle support.
Nutrient-dense – A variety of colourful veggies provide antioxidants, vitamins, and fibre.
Simple & quick – Ready in under 20 minutes with minimal prep.
Customisable – Swap or add ingredients to suit your taste and dietary needs.
Ingredients
Base & Greens:
- 2 cups mixed lettuce (romaine, butter, or any leafy greens)
- ½ cup red cabbage, shredded
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
Protein & Toppings:
- ½ cup edamame (cooked and shelled)
- ¼ cup corn kernels
- 2 boiled eggs, peeled
- ½ cup grilled or pan-seared tofu (seasoned with paprika, garlic powder, and black pepper)
- 1 tbsp chopped green onions
Dressing (Simple Lemon-Garlic Vinaigrette):
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp honey (or maple syrup for vegan option)
- 1 clove garlic, minced
- Salt & pepper to taste
Instructions
1. Prepare the Ingredients:
- Wash and chop all vegetables.
- Boil eggs for about 8-10 minutes, then peel and set aside.
- Cook tofu in a pan with a little olive oil and seasonings until golden brown.
- If using frozen edamame, boil or steam for 3-5 minutes and drain.
2. Assemble the Salad:
- Start with a bed of leafy greens in a large bowl.
- Arrange the red cabbage, cherry tomatoes, cucumber, corn, and edamame around the bowl.
- Add the boiled eggs and grilled tofu in the center.
- Sprinkle with chopped green onions for added freshness.
3. Make the Dressing & Serve:
- In a small bowl, whisk together olive oil, lemon juice, honey, garlic, salt, and pepper.
- Drizzle the dressing over the salad just before serving.
Nutritional Information (Per Serving, Approx.)
- Calories: ~400
- Protein: ~25g
- Carbs: ~35g
- Fibre: ~8g
- Healthy Fats: ~18g
This salad bowl is a powerhouse of nutrition, providing plant-based protein, essential vitamins, and a satisfying crunch. Enjoy it as a standalone meal or pair it with a side of whole-grain bread for extra sustenance.
Customisation Tips:
Add avocado for extra healthy fats.
Sprinkle seeds (chia, sunflower, or sesame) for added crunch and nutrients.
Spice it up with chili flakes or sriracha for a kick.
Swap tofu for grilled chicken if you prefer animal-based protein.
Try this delicious, protein-packed rainbow salad bowl today and enjoy a fresh, healthy meal that fuels your body!
