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High-protein crispy chickpea and tofu salad with fresh vegetables and greens

High Protein Crispy Chickpea And Tofu Salad

This Crunchy High Protein Salad is a fresh, colorful, and nutrient-packed meal loaded with crispy roasted chickpeas, toasted walnuts, golden pan-fried tofu, crunchy vegetables, creamy avocado, tangy feta, and a homemade balsamic vinaigrette. Perfect for a healthy lunch or light dinner, this satisfying salad is rich in plant-based protein, healthy fats, and fiber.
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Salad
Cuisine Mediterranean
Servings 2
Calories 863 kcal

Ingredients
 
 

For the Roasted Chickpeas

  • 6 oz chickpeas drained, rinsed, and patted dry
  • 1/2 tbsp olive oil
  • 1/4 tsp salt
  • 1/8 tsp black pepper

For the Roasted Walnuts

  • 1 1/2 oz walnuts roughly chopped after roasting
  • 1/2 tbsp olive oil
  • 1/4 tsp salt
  • 1/8 tsp black pepper

For the Balsamic Vinaigrette

  • 1/4 cup olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp lemon juice
  • 1/2 tbsp honey
  • 1/2 clove garlic grated
  • 1/2 tsp oregano
  • 1/4 tsp salt
  • 1/8 tsp Black Pepper
  • 1/8 tsp chili flakes
  • 1/2 tbsp Dijon mustard

For Frying Tofu

  • 1 tbsp olive oil
  • 3 1/2 oz firm tofu cubed

For the Salad

  • 2 oz green cabbage shredded
  • 1/2 oz baby spinach
  • 1 1/2 oz carrot shredded
  • 1 oz bell pepper sliced
  • 1 oz red onion pickled
  • ½ avocado sliced
  • 2 oz sauerkraut shredded
  • 1 oz feta cheese crumbled

Instructions
 

Roast the Chickpeas

  • Preheat the oven to 425°F
  • Toss the chickpeas with olive oil, salt, and black pepper until evenly coated.
  • Spread them in a single layer on a baking sheet.
  • Roast for 30 minutes, shaking the pan halfway through, until crispy and golden.

Roast the Walnuts

  • Reduce the oven temperature to 400°F
  • Toss the walnuts with olive oil, salt, and pepper.
  • Spread them evenly on a baking sheet.
  • Roast for 10 minutes until lightly toasted.
  • Allow to cool slightly, then roughly chop.

Making the Balsamic Vinaigrette

  • Add olive oil, balsamic vinegar, lemon juice, honey, grated garlic, oregano, salt, black pepper, chili flakes, and Dijon mustard to a jar.
  • Seal the jar and shake vigorously until the dressing is smooth and well combined.

Frying the Tofu

  • Heat 2 tablespoons of olive oil in a skillet over medium heat.
  • Add the tofu cubes and cook for about 5 minutes, turning frequently until browned on all sides.

Assemble the Salad

  • In a large serving bowl, combine the shredded cabbage, spinach, carrots, bell pepper, pickled red onion, avocado, and sauerkraut.
  • Add half of the tofu, chickpeas, and walnuts.
  • Sprinkle with crumbled feta cheese.
  • Drizzle with half of the balsamic vinaigrette and toss gently until everything is evenly coated.
    • Meaningful Masala Tips:
    1- Pat the chickpeas dry before roasting for maximum crispiness.
    2- Store the dressing separately if making the salad ahead of time.
    3- Add the vinaigrette just before serving.

Notes

Meaningful Masala Note: 
In our YouTube video, the roasted chickpeas, walnuts, tofu, avocado, and balsamic vinaigrette are prepared for 2 batches.
The ingredient quantities listed in the recipe card above are scaled to yield exactly 1 batch.
 

Nutrition

Calories: 863kcalCarbohydrates: 47gProtein: 20gFat: 70gSaturated Fat: 10gPolyunsaturated Fat: 18gMonounsaturated Fat: 39gCholesterol: 13mgSodium: 1306mgPotassium: 887mgFiber: 15gSugar: 14gVitamin A: 4905IUVitamin C: 45mgCalcium: 256mgIron: 6mg
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