In this video I show how to make a very high 45 grams complete protein salad that’s low in calories, good for post gym workout recovery and to build muscle. Made with cooked soy / soya beans, fresh tomatoes, cucumber, bell peppers, coriander and mint. I usually pressure cook 340 grams of soya beans and split in to 4 X 85 grams batches (pressure cook 15 mins / boil 45 mins). The whole salad takes around 30 minutes to make including prep and cooking time with a fresh lemon and olive oil dressing.

Soy beans are unique as they contain all nine essential amino acids in the proportions needed by the human body. This makes soy a complete protein source compared to other plant based proteins.

85 grams of dried soya beans will result in 215 grams once soaked, cooked and drained, producing a total of 39 grams of complete protein, the other 6 grams of protein will be from the fruit and veg totaling 45 grams of protein in the salad.


Ingredients

85 grams of dried soy / soya beans
(soak overnight / 8-10 hours) in cold water, will become 215 grams once soaked pressure cooked for 15 minutes with natural release and drain.
1 bell pepper diced (medium size) I used ½ yellow and ½ green for colour and flavour
150 grams tomato quartered (I used Piccolo)
1 cucumber diced (small)
½ red onion diced (medium)
1 tsp ginger (finely chopped)
1 tsp garlic (finely chopped)
hand full of chopped coriander
handful of chopped mint
Juice of ½ a lemon
3 tbsp olive oil & 2 tbsp extra virgin olive oil for the salad
½ tsp turmeric powder
½ tsp chilli powder (I used Kashmiri)
½ tsp coriander powder
1 tsp garam masala powder
Salt (to taste)


Cooking method
Refer to video with instructions


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