Start by cooking 1 cup of quinoa according to package instructions. While the quinoa cooks, drain and rinse 1 can of white beans. White beans are a fantastic source of plant-based protein and fiber, making them great for muscle repair and energy recovery after workouts.
In a large bowl, combine the cooked quinoa, white beans, 1 cup of fresh peas, and 1 cup of fresh corn kernels. Both peas and corn provide valuable carbohydrates for energy, along with additional plant-based protein.
Next, crumble in 100 grams of fresh goat cheese. Goat cheese adds a creamy texture and is an excellent source of protein and calcium, which helps maintain strong bones—essential for athletes. Finally, slice 1 ripe avocado and gently fold it into the salad. Avocados are rich in healthy fats, which are important for overall energy balance and nutrient absorption.
Season the salad with a drizzle of olive oil, a squeeze of lemon juice, salt, and pepper to taste. The result is a balanced, protein-packed meal that supports muscle growth and recovery while offering plenty of vitamins and minerals.
Nutritional Information (per serving, based on 4 servings):
- Calories: ~400 kcal
- Protein: ~16-18g (thanks to quinoa, beans, peas, and goat cheese)
- Fat: ~20g (primarily from avocado and goat cheese, offering heart-healthy fats)
- Carbohydrates: ~45g (from quinoa, peas, and corn, providing energy for workouts)
- Fiber: ~10g (from the beans, quinoa, and avocado, promoting digestion and satiety)
This salad is particularly beneficial for athletes because of its high protein content. Both the quinoa and white beans provide plant-based protein, while the goat cheese delivers an additional boost of animal protein. These proteins are crucial for muscle repair and recovery, making this dish an excellent post-workout meal.
With a combination of complex carbohydrates, healthy fats, and quality proteins, this salad offers well-rounded nutrition to fuel your active lifestyle.