High-Protein Greek Salad

I feel like it’s been awhile since I posted a food recipe (and with this post, I’m using the word recipe quite loosely). It’s not that we haven’t been cooking, it’s just that our food choices have been pretty basic and routine. I suppose that’s what summer time is about, though. More time spent outside, less time around the stove 🙂 We’ve been eating a version of this Greek salad for quite a few weeks now, so I thought I would share it.

This Greek salad doesn’t deviate much from the classic version. Sharp red onion becomes mellow in the balsamic vinegar, crunchy cucumbers and peppers add a sweet bite, and juicy tomatoes round out the salad combo. We add fresh mint, too, because it’s a great way to use up the monster bushels that currently seem to be in the markets.

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What makes our version different is our secret high-protein ingredient. Dry curds! Have you ever had them? It’s cottage cheese, but without the milk fat. When you open the tub, you’re staring at… you guessed it… dry curds. 

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So, why go this route, instead of using the standard feta cheese? Well, we often try to limit our intake of super-salty foods, and we’re always looking for ways to add more protein into our meals. This power-house source of protein gives you a whopping 22 grams of protein in half a cup. This is a win-win addition, in our books!

I won’t lie – the dry curds don’t taste like feta cheese (they actually don’t have much taste on their own). But with a really flavourful balsamic vinegar and copious amounts of fresh herbs, I would argue this salad doesn’t need the extra salt.

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This high-protein Greek salad has found its way into many of our meals. We have it alongside chicken or tuna sandwiches, it gets topped with perfectly poached eggs, and we’re not opposed to using it as a makeshift salsa with our salmon tacos! And it still tastes really good as leftovers a day or two later.

See? The perfect summer salad!

High Protein Greek Salad
 
Author: 
Recipe type: Salad
Prep time: 
Total time: 
Using dry curds gives this Greek salad a huge boost in protein. It's the perfect addition to any meal.
Ingredients
  • ½ medium red onion, diced into ½-inch pieces
  • 1 medium cucumber, cut into 1-inch pieces
  • 1 large sweet pepper, cut into 1-inch pieces
  • 2 medium tomatoes, diced
  • Large handful of fresh mint, finely chopped (about ⅓ cup once chopped)
  • 2 jalapeno pepper, diced (optional)
  • 1 cup dry curds
  • Balsamic vinegar (enough to cover the red onion - about 2 tbsp)
  • Olive oil (enough to cover the salad - 1 to 2 tbsp)
  • Salt and pepper to taste
Instructions
  1. Place the chopped red onion into a large bowl, along with the balsamic vinegar. Let this sit to mellow while you chop the rest of the vegetables.
  2. Mix all ingredients together. Taste. Add salt and pepper as you see fit.
  3. If you can, leave this sit in the fridge for at least 30 minutes before serving, to allow the flavours to combine.

Enjoy this High-Protein Greek Salad!

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Roasted Cauliflower-Chickpea Salad with Tahini Farro

Yes, this title is a mouthful, but this salad is a mouthful – and a tasty one, at that!

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We made this salad the other week, when the weather was fickle – rapidly changing between rainy and sunny, warm and cool. It tasted great as a warm salad, with the roasted chickpeas and cauliflower, and equally grand the next day, straight from the fridge.

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ClimbEatCycleRepeat.com | Roasted cauliflower and chickpea salad with tahini farro

Now I know most people don’t need another salad recipe, but we eat salads a lot in the warmer months and all too often, we get into a bit of a salad rut, eating variations of the same one all the time. Browsing through magazines or cookbooks or other online blogs helps alleviate the same-old feelings, and they provide a lot of inspiration: maybe I’ll find a different dressing to make the salad special, or an unusual pairing of flavours we wouldn’t have thought to try.

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The inspiration for this salad came from a Green Kitchen Stories recipe a few weeks ago. They made a beautiful salad, filled with roasted cauliflower and za’tar-spiced chickpeas, but it was the tahini-spiked yogurt that caught my attention.

Our version of the salad is quite easy to make, as most salads are. While the cauliflower and chickpeas are roasting in the oven, the farro can be cooked on the stove, veggies can be chopped, and the yogurt-dressing can be made. With both of us tinkering away in the kitchen, it took 30 minutes to put together, and that included a bit of cooling time (and me taking pictures 🙂 ).

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It’s a salad that tastes really good warm, and equally tasty after it’s had a chance to sit in the fridge, allowing the flavours to mingle. Really, it’s the ideal spring-shoulder-season salad! Also, the combination of chickpeas, farro and avocado give this salad a hefty dose of fibre-rich carbs, tonnes of protein and healthy fats. This salad will definitely keep your body fueled for whatever activities you decide to do this weekend.

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Roasted Cauliflower and Chickpea Salad with Tahini Farro
 
Nutrition Information
  • Serves: 4 - 6 servings
  • Serving size: 1 bowl
  • Calories: 320
  • Fat: 9.8 g
  • Saturated fat: 1.4 g
  • Carbohydrates: 50.8 g
  • Sugar: 9.4 g
  • Sodium: 408 mg
  • Fiber: 13.6 g
  • Protein: 15 g
  • Cholesterol: 1.6 g
Recipe type: Dinner
Prep time: 
Cook time: 
Total time: 
Ingredients
For the salad:
  • 1 medium head cauliflower, cut into florets
  • 1 can chickpeas, drained and rinsed thoroughly
  • 1 cup dried farro, rinsed
  • ½ medium cucumber, chopped
  • 15 - 20 cherry tomatoes, halved
  • 1 avocado, diced
  • Handful of fresh spinach
For the yogurt dressing:
  • ¼ cup non-fat plain greek yogurt
  • 1 tbsp tahini
  • Handful of chopped fresh cilantro (or parsley)
  • 1 tsp dried oregano
  • 1 lemon, juice + zest
  • Sea salt, to taste
Instructions
  1. Pre-heat the oven to 425F. Chop the cauliflower into large florets. Drain and thoroughly rinse a can of chickpeas, and dry slightly with paper towel. Place both the cauliflower and chickpeas onto baking tray, toss with a bit of olive oil, and roast in the oven for 20 to 25 minutes, until the cauliflower just starts to darken and the chickpeas have a bite.
  2. At the same time, cook the farro. Place 2 cups of water into a medium sauce pan and bring to a boil. Add the rinsed farro to the sauce pan, cover and reduce the heat to a simmer. Cook until the farro is tender, with a slight bite, about 20 minutes. Drain and set aside.
  3. Prepare the vegetables: cut the cucumber into chunks, the tomatoes into halves, and dice the avocado. Place all into a large bowl along with a good handful of fresh spinach.
  4. To prepare the yogurt dressing, place all ingredients into a small bowl and mix well. Taste, adding more salt or lemon juice, to your liking.
  5. Toss the yogurt dressing with the warm farro, and add to the vegetable mixture.
  6. Once the cauliflower and chickpeas are roasted, add these to the salad and toss to combine.
  7. To serve, sprinkle with nuts or seeds, if desired.

Enjoy!

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Farmer’s Market Greek Salad

We love summer – the early-morning sunshine, the warm days, no need to bundle up in layers of clothing… Oh, and the abundance of summer fruits and veggies! Chop up any seasonal vegetable, toss with a  bit of olive oil and a vinegar, throw in a good handful of fresh herbs, and you have a fantastic dinner that requires very little effort (and leftovers for lunch the next day!). We live on salads like this during the summer, and never tire of the flavours.

The tomatoes taste like candy, the peppers are sweet and crunchy, and the smell of fresh basil infuses the kitchen, begging to be thrown into salads, whizzed up with olive oil, or topped onto a pizza.

Salads like this don’t really need a recipe – we keep chopping until the salad bowl looks reasonably full. The only thing I will mention is that we slice the onion first and drizzle on a bit of balsamic vinegar to take off the raw edge off. We leave them to mellow a bit before adding the rest of the veggies. Oh, and lemon zest (or any citrus zest!) is da bomb – adding the zest as well as the juice will do nothing but great things to a salad!!

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We grilled up several chicken and beef kabobs to go along with this salad, but the salad is really the star of the meal 🙂

Farmer's Market Greek Salad
 
Nutrition Information
  • Serves: 4
  • Serving size: 1 bowl
  • Calories: 160
  • Fat: 9.2 g
  • Saturated fat: 4.2 g
  • Carbohydrates: 13.9 g
  • Sugar: 8.2 g
  • Sodium: 126.8 mg
  • Fiber: 2.8 g
  • Protein: 7 g
  • Cholesterol: 11.5 mg
Recipe type: Dinner
Prep time: 
Total time: 
Ingredients
  • 15 - 20 cherry tomatoes
  • 3 medium bell peppers
  • 1 medium cucumber
  • ½ medium red onion
  • 1 jalapeño pepper
  • 1 lemon, zest + juice
  • Handful of fresh parsley, finely chopped
  • Handful of fresh basil, slivered
  • 100 g crumbled goat cheese, if desired
  • Handful of olives, if desired
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra virgin olive oil
Instructions
  1. Dice the red onion into thick chunks and place into a large bowl along with the balsamic vinegar. Let the onions mellow a bit before adding the remaining ingredients.
  2. Chop the peppers and cucumber into thick chunks and slice the tomatoes into halves (or quarters, depending on their size). Add these to the onion mixture and toss to combine.
  3. Finely chop the parsley and basil and add to the salad, along with the olive oil, lemon juice and lemon zest. Toss thoroughly to combine. Taste and add more olive oil or vinegar, if desired.
  4. Serve the salad with a few olive and goat cheese.

Enjoy!

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