High Protein Summer Salad with 55g Protein | Refresh Your Life

India is experiencing extreme heatwaves linked to the El Nino effect, with temperatures soaring close to 45°C in many regions across the country.

When the summer hits, your body slows down digestion and it becomes hard to digest heavy and fatty meals.

But we still need high-protein foods in summers as most urban Indians fall short of their daily protein intake.

That's where a smart high protein salad comes in - light on the stomach, but deeply satisfying.

This refreshing bowl has 50g of protein and designed for Indian summers with cooling ingredients, bold flavours, and a powerful protein punch.

1. High-Protein Salad Recipe:

1.1 Ingredients (1 large serving):

• 1 katori boiled chickpeas (~150 g cooked)
• 1 medium cucumber (chopped)
• 1 medium onion (sliced)
• 30 g dry soy chunks (soaked, boiled, squeezed)
• 2–3 tbsp curd (for marinade)
• Peri peri masala + salt (to taste)
• 50 g paneer (you can choose low-fat paneer)
• ½ katori high-protein skyr (~75 g)
• 2 cashews
• 1 dried red chilli (sukhi laal mirch)
• Juice of 1 lemon
• Fresh coriander (handful, chopped)

1.2 How to make High Protein Salad:

1. Step 1: Soak soya chunks in hot water, boil 5–7 minutes, squeeze out water.
2. Step 2: Marinate the soaked soya chunks with curd, peri peri masala, and salt as needed. You can choose your own type of seasoning.
3. Step 3: Air fry the marinated soy chunks at 180°C for 10-12 minutes (flip halfway) for a crispy texture, or microwave at 800-900W for 3-4 minutes (stir once) for a quicker, softer version.
4. Step 4: Make the high-protein creamy sauce by blending skyr, paneer, cashews, dried red chilli, and a little water into a thick, creamy paste.
5. Step 5: Assemble the chickpeas, cucumber, onion, and cooked soy chunks in a bowl and pour in the creamy peri peri sauce.
6. Step 6: Squeeze in lemon juice, mix well, and garnish with fresh coriander and your high-protein salad for summer is ready.

2. Health Benefits of This High Protein Salad:

• This high-protein salad is cooling, hydrating, and easy to digest for hot summer days.
• With over 50g protein using plant based protein sources, this is a perfect quick lunch or protein snacks option when you're busy.
• This high-protein salad is a balanced mix of plant and dairy-based sources of protein for vegetarians.
• It supports muscle repair, satiety, and metabolic health - key for anyone following a high protein diet for weight loss or simply trying to eat better.

2.1 Nutritional Profile of High-protein Salad:

Servings Per Recipe: 1

• Chickpeas bring in plant-based protein along with fiber, which helps regulate blood sugar and keeps you full for longer.
• Soy chunks are among the best sources of protein for vegetarians, offering a near-complete amino acid profile.
• Paneer and skyr add high-quality dairy protein rich in leucine, a key amino acid that supports muscle protein synthesis.
• The cucumber, lemon, and coriander aren't just for taste - they improve hydration and digestion, making this an ideal summer salad recipe.

The combination of protein and fiber in this high-protein salad also slows digestion, preventing sudden energy dips.

3. Try this High-Protein Salad this week:

Eating well in this heatwave with this high protein salad is easier as it brings together comfort, freshness, and serious nourishment in one bowl.

It's quick enough for busy weekdays and satisfying enough to keep cravings in check.

Try it once, and it may just become your go-to salad for summer-especially on days when cooking feels like too much effort.

Tag us when you do - we'd love to see your version of it.