Plant-Based Protein Recipes for Spring

March 11, 2024

March is National Nutrition Month, and we’re shedding light on the nutritious benefits of eating plants. Plant foods like fruits, vegetables, legumes, whole grains, seeds, and nuts consist of phytochemicals that have disease-fighting properties. Phytochemicals are naturally occurring plant chemicals that offer protective effects when consumed. Some well-known phytochemicals include carotenoids, flavonoids, polyphenols, anthocyanins, and glucosinolates, and they exert their beneficial effects in different ways. Plant foods can also be protein-packed and a great source of nutrients. Try these fresh protein-forward plant-based recipes featuring in-season spring veggies. 

Spring Veggie Quinoa Salad

Although quinoa is technically a seed, it’s considered a whole grain and is a great source of plant protein and fiber. Quinoa is also a complete protein, which means that it contains all nine essential amino acids that our bodies cannot make on their own. Try this protein-packed spring veggie quinoa salad that is fresh and delicious. You can substitute with your veggies of choice or whatever is in season. 

Ingredients:

  • 1 1/3 cups dry quinoa

  • 2 lemons, zested and juiced

  • 4 tablespoons extra virgin olive oil

  • kosher salt, to taste

  • 2 cups fresh asparagus, woody stems removed and thinly sliced (approx. 12 spears)

  • 2 cups fresh English peas or frozen sweet peas, thawed and drained

  • 2 cups fresh snap peas, sliced (approx. 4 oz)

  • 2 cups radishes, cut into matchsticks (approx. 9 oz)

  • 1 cup shelled roasted pistachios

  • 4 green onions, trimmed and thinly sliced

  • 1 cup chopped mixed fresh dill and mint

  • fresh ground black pepper, to taste

Instructions:

To make up to 3 hours ahead:

  1. Cook the quinoa: For fluffy quinoa, combine the quinoa and water in a medium pot. Bring to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork. For best quinoa cooking results, reference the instructions on the quinoa packaging. Make sure it is completely cooked and as much of any remaining cooking liquid as possible has drained away.

  2. Make the dressing: In the bottom of a large mixing bowl, whisk together the lemon zest, 2 tablespoons of lemon juice, the olive oil and a generous pinch of salt.

  3. Add the vegetables: Stir in the sliced asparagus and allow it to marinate for about 10 minutes while you prep the rest of the vegetables. Roughly chop the pistachios. Stir the peas, snap peas, radishes, chopped pistachios, and green onions into the asparagus slices, followed by the cooked quinoa.

  4. Add the herbs: Stir in 2 tablespoons more of the lemon juice before adding the herbs and seasoning to taste with salt, pepper, and a little more lemon juice if you think it needs it.

  5. Chill & serve: Chill, covered in the fridge for up to 3 hours. Bring to room temperature before serving.

To make up to 24 hours ahead:

  1. Cook the quinoa: For fluffy quinoa, combine the quinoa and water in a medium pot. Bring to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork. For best quinoa cooking results, reference the instructions on the quinoa packaging. Make sure it is completely cooked and as much of any remaining cooking liquid as possible has drained away.

  2. Make the dressing: In the bottom of a large mixing bowl, whisk together the lemon zest, 2 tablespoons of lemon juice, the olive oil and a generous pinch of salt.

  3. Add the vegetables: Stir in the sliced asparagus and allow to marinate for about 10 minutes while you prep the rest of the vegetables. Roughly chop the pistachios and set aside. Stir the peas, snap peas, radishes, and green onions into the asparagus slices, followed by the cooked quinoa. 

  4. Season and chill: Stir in 2 tablespoons more of the lemon juice before seasoning to taste with salt and pepper. Cover and chill in the fridge for up to 24 hours.

  5. Finish & serve: To serve, bring the salad up to room temperature and stir in the chopped pistachios and fresh herbs. Check the seasoning again, thenadd a little more salt, pepper and lemon juice if needed.

Notes:

  • Adapted from Project Meal Plan’s Spring Vegetable Quinoa Salad recipe

  • This is an excellent meal to prepare ahead of time. The instructions include directions for how to prep 3 hours ahead and 24 hours ahead. 

Chickpea and Feta Salad with Spring Veggies

This Marinated Chickpea and Feta Salad with Spring Veggies is tangy, crunchy, and refreshing. It’s also a great foundation for substituting with whatever veggies you have on hand or that are in season. Here’s how to make it. 

Ingredients:

  • 1/2 cup farro

  • 6 cups water

  • 2 1/4 teaspoons kosher salt, divided, plus more as needed

  • 1/4 cup extra-virgin olive oil

  • 2 tablespoons red wine vinegar

  • 1 medium lemon

  • 2 teaspoons dried oregano

  • Freshly ground black pepper

  • 1 small shallot

  • 1 clove garlic

  • 4 ounces feta cheese

  • 1 (15-ounce) can chickpeas

  • 6 small radishes

  • 4 ounces sugar snap peas

  • 1 medium avocado

  • 1/4 cup loosely packed fresh dill

  • 1 large or 2 small romaine lettuce hearts

Instructions:

  1. Cook the farro: Place 1/2 cup farro in a fine-mesh strainer, rinse under cool running water, and set aside to drain. Bring 6 cups water to a boil in a medium saucepan over medium-high heat. Stir in the farro and 1 teaspoon of the kosher salt. Boil until the farro is tender but has a slight chew in the center, 10 to 15 minutes for pearled and 25 to 30 minutes for semi-pearled. Drain thoroughly, spread out onto a rimmed baking sheet or transfer to a metal bowl, and refrigerate to cool. Meanwhile, make the marinade.

  2. Make the marinade: Place 1/4 cup olive oil and 2 tablespoons red wine vinegar in a medium bowl and whisk to combine. Finely grate the zest of 1 medium lemon into the bowl (about 2 teaspoons zest). Juice 2 tablespoons lemon juice into the bowl. Add 2 teaspoons dried oregano, the remaining 1 1/4 teaspoons kosher salt, and several grinds black pepper, and whisk to combine.

  3. Prep: Prep the following ingredients, adding each one to the marinade as you complete it: Halve and thinly slice 1 small shallot (about 1/3 cup). Finely chop 1 garlic clove. Cut 4 ounces feta into 1/2-inch cubes. Drain and rinse the chickpeas. Toss to coat everything and set aside to marinate while you prep the rest of the salad, at least 20 minutes.

  4. Make the salad: Prep the following ingredients, adding each one to a large bowl as you complete it: Trim and thinly slice 6 radishes (about 3/4 cup). Remove any tough strings from 4 ounces sugar snap peas (1 1/2 cups) and slice each in half diagonally. Dice 1 avocado (about 1 cup). Chop until you have 1/4 cup loosely packed fresh dill. Chop 1 large romaine heart crosswise into thin strips (2 cups). Add the cooled farro and toss to combine.

  5. Combine: Pour the feta and chickpea mixture and all of the marinade into the bowl with the vegetables and gently toss to combine. Taste and season with more salt and pepper and a drizzle of olive oil as needed.

Notes:

  • Adapted from The Kitchn’s Marinated Chickpea and Feta Salad with Spring Veggies recipe

Sources: 

Harvard T.H. Chan School of Public Health: The Nutrition Source: Quinoa 

 

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