Post Workout Meal: Protein-Packed Quinoa Salad with Roasted Vegetables

Paula Gallagher on

After a strenuous workout, it's essential to refuel your body with a nutrient-rich meal that aids muscle recovery and replenishes energy stores. This Protein-Packed Quinoa Salad with Roasted Vegetables is a delicious and satisfying post-workout recipe that provides a balanced combination of carbohydrates, protein, and vitamins to support your fitness goals.

Why This Recipe Is an Excellent Choice for Post-Workout Nourishment:

  • High-Quality Protein: Quinoa and chickpeas are both excellent sources of plant-based protein, essential for muscle repair and growth after exercise. Protein not only aids in the synthesizing muscle tissue but also helps restore glycogen levels, thus promoting recovery.
  • Complex Carbohydrates: Quinoa serves as a complex carbohydrate, providing sustained energy to replenish glycogen stores depleted during exercise. Carbohydrates are crucial for restoring energy levels and optimizing recovery post-workout.
  • Nutrient-Dense Vegetables: The assorted vegetables in this salad deliver a plethora of vitamins, minerals, and antioxidants that support overall health and immune function. Vitamins such as C and E, found in bell peppers and spinach, have anti-inflammatory properties that can aid in recovery.
  • Healthy Fats: Olive oil contributes heart-healthy monounsaturated fats, which help reduce inflammation and support joint health. Additionally, the inclusion of feta cheese adds a creamy texture and a dose of calcium for bone health.

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups mixed vegetables (such as bell peppers, zucchini, cherry tomatoes, and red onion), chopped
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 2 cups baby spinach leaves
  • ½ cup crumbled feta cheese (optional)
  • ¼ cup fresh parsley, chopped
  • Lemon wedges, for serving

Instructions:

Preheat your oven to 400°F (200°C).

In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.

While the quinoa cooks, spread the chopped vegetables on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and lightly browned.

In a large mixing bowl, combine the cooked quinoa, roasted vegetables, chickpeas, baby spinach, and crumbled feta cheese (if using). Toss gently to combine.

Sprinkle chopped parsley over the salad and serve with lemon wedges on the side for a burst of citrus flavor. Enjoy!

This Protein-Packed Quinoa Salad with Roasted Vegetables offers a delicious and nutrient-rich option for refueling your body after a workout. With a balanced combination of protein, carbohydrates, vitamins, and minerals, this recipe supports muscle recovery, replenishes energy stores, and promotes overall well-being. Enjoy this flavorful and satisfying meal as part of your post-workout routine to optimize recovery and fuel your fitness goals.

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