Performance Nutrition · Salad #9
Complete Protein · High Fibre · Meal Prep

Quinoa
Power
Salad

Complete protein quinoa, roasted sweet potato, chickpeas, kale, and a tahini-lemon dressing built for athletes and everyone who wants to perform at their best.

30 min
Total
4
Servings
GF · VE
Diet
Macros Per Serving
Protein
22g
Carbs
58g
Fat
14g
Fibre
10g
Calories
440 kcal
The Build

Ingredients

🌾
Quinoa
200g dry
All 9 essential amino acids — a complete plant protein
🍠
Sweet Potato
2 medium, cubed
Complex carbs and beta-carotene for recovery
🫘
Chickpeas
400g tin
15g additional protein and prebiotic fibre
🥬
Kale
150g, massaged
Iron, calcium, and vitamin K powerhouse
🥑
Avocado
1 large
Healthy fats for hormone production
🌰
Pumpkin Seeds
3 tbsp
Magnesium, zinc, and satisfying crunch
🫐
Pomegranate Seeds
½ cup
Antioxidants and visual drama
🧅
Red Onion
¼, thinly sliced
Quercetin — anti-inflammatory compound
Method

Build Protocol

Phase 01
Cook Quinoa

Rinse quinoa thoroughly in cold water. Cook in 2:1 water ratio (400ml water per 200g quinoa). Simmer 15 minutes, covered. Turn off heat and steam 5 minutes. Fluff. Cool completely.

Phase 02
Roast the carbs

Cube sweet potato, toss with olive oil, salt, cumin, and smoked paprika. Spread on a tray. Roast at 200°C for 25 minutes until caramelised. In last 10 minutes, add drained chickpeas to the tray to crisp.

Phase 03
Massage kale

Remove kale stems. Drizzle with 1 tsp olive oil and a pinch of salt. Massage firmly for 2 minutes until darkened and tender. This is non-negotiable — raw kale is unpleasant to eat.

Phase 04
Assemble cold

All components should be at room temperature or cool. Layer kale, then quinoa, then roasted vegetables. Add avocado, pomegranate seeds, and pumpkin seeds. Drizzle tahini dressing last.

Phase 05
Meal prep mode

This salad is built for meal prep. Store components separately in the fridge for up to 4 days. Dress only individual portions — undressed components keep better and longer.

Phase 06
The dressing

Whisk tahini, lemon, garlic, and maple until smooth. Add water to reach drizzleable consistency. The dressing can be made in a jar and shaken. It keeps 1 week refrigerated.

Tahini
Lemon
Dressing
3 tbsp Tahini
2 tbsp Lemon juice
1 clove Garlic, minced
1 tbsp Maple syrup
3–4 tbsp Warm water
Salt & pepper