Vegan High-Protein Mediterranean Kale Salad

A big bowl salad that eats like a meal — Mediterranean flavors, cozy roasted veggies, and a creamy cashew dressing that clings to every bite. Perfect for meal prep or a dinner-salad moment.

• Creamy garlic lemon herb dressing, no oil needed
• High protein from lupini beans, one of the most protein-dense legumes
• Fiber-forward and anti-inflammatory

Ingredients

Salad Base

• Chopped kale (massaged lightly with 2 tsp olive oil)
• Sweet potatoes and zucchini, roasted with salt, pepper, and rosemary
• ½ cup olives, chopped
• ¼ cup sun-dried tomatoes, chopped
• 8 artichoke hearts, chopped
• Red onion and cucumber, chopped
• 1 cup cooked grains (orzo + quinoa combo)
• Bean of choice (lupini beans used here for a protein boost)

Creamy Garlic Lemon Herb Dressing

• ½ cup soaked cashews
• Juice of 1 lemon
• 1 Tbsp balsamic vinegar
• Small squirt honey (or maple syrup, to keep it fully vegan)
• 3 garlic cloves
• 1 tsp Dijon mustard
• ⅓ cup water (add more to thin)
• ¼ cup vegan parmesan
• Salt and pepper, to taste

Directions

1. Massage the kale lightly with olive oil.
2. Roast the sweet potatoes and zucchini with salt, pepper, and rosemary.
3. Blend the dressing ingredients — cashews, lemon juice, balsamic vinegar, honey or maple, garlic, Dijon, water, vegan parmesan, salt, and pepper — until smooth.
4. In a large bowl, combine the kale, roasted vegetables, olives, sun-dried tomatoes, artichoke hearts, red onion, cucumber, cooked grains, and beans.
5. Toss with the dressing and serve.

Serving Tip

Add fresh parsley or oregano, or dried Italian herbs, if you have them.

Why lupini beans? One of the highest-protein legumes — low-carb, high-fiber, and super satiating. Cashews bring creaminess without oil. Grains are optional — skip to keep it lower-carb, or add more to bulk it up.

Easy Swaps: No lupini? Use chickpeas, white beans, or lentils. Gluten-free: skip the orzo, double the quinoa. Lower-fat: swap half the cashews for white beans. Already oil-free.

How to Serve: As a stand-alone power bowl, stuffed into a wrap, or topped with extra beans for post-workout fuel.

Macros (Per Serving – 8 Servings)

Full recipe: ~1,450 calories, 61g protein, 164g carbs, 41g fiber, 64g fat.