The Perfect Post-Workout Fuel: Protein-Packed Quinoa Salad

Introduction After a tough workout, your body craves nutrients to repair muscles and replenish energy stores. But that doesn’t mean you have to settle for a bland, boring meal. This Protein-Packed Quinoa Salad is the perfect solution. It’s a colorful, satisfying, and delicious dish that provides everything your body needs to recover and feel great. It’s also easy to make ahead of time for a quick grab-and-go option.

Why This Salad Is Your Recovery Hero Quinoa is a complete protein, meaning it contains all nine essential amino acids—a rarity in plant-based foods. This makes it an ideal choice for muscle repair. The black beans and chickpeas add even more protein and fiber, while the vibrant vegetables, like bell peppers and cucumbers, are packed with vitamins and antioxidants to reduce post-workout inflammation. The lemon-tahini dressing provides healthy fats and a tangy kick, making this a meal that tastes as good as it feels.

The Recipe

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 4

Ingredients:

• 1 cup dry quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cup diced cucumber
• 1/2 red onion, finely chopped
• 1/2 cup chopped fresh cilantro
• 1/4 cup lemon-tahini dressing (see recipe below)

Lemon-Tahini Dressing:

• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 1-2 tbsp water (to thin)
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook the quinoa: Bring water or broth to a boil in a medium pot. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed. Fluff with a fork and let cool.
2. In a large bowl, combine the cooled quinoa, black beans, cherry tomatoes, cucumber, red onion, and cilantro.
3. Prepare the dressing: In a small bowl, whisk together the tahini, lemon juice, garlic, water, salt, and pepper until smooth.
4. Pour the dressing over the salad and toss to combine. Serve immediately or store in an airtight container in the fridge for a great meal prep option.