20-minute vegan High-Protein Tomato & Basil Salad with chickpeas, artichoke hearts, and fresh mint packs in plant-based protein & flavor. It's a complete meal all by itself and easy to whip up. Healthy and delicious, this will become your go-to salad in no time!
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I rarely eat side salads. Especially when it's so easy to transform a salad into a complete meal. If you're going through the effort of chopping a bunch of fruit and vegetables, it's worth taking a few extra steps and saving yourself having to prepare an additional main.
However, if you are looking for an easy salad side, try my Easy Vegan Creamy Cucumber Salad.
This healthy salad with basil was inspired by my 10-minute, 7-ingredient Creamy Butter Beans made without butter or cream, as well as this Orzo Salad with Oil-Free Pesto on this site.
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👩🏼🌾 Ingredients
- Fresh basil elevates this protein-packed salad to a new level. Additionally, basil leaves offer health benefits thanks to their polyphenols, phenolic acids, and flavonoids.
- Chickpeas provide fiber and plant-based protein. Fiber aids in reducing cholesterol and managing blood sugar levels.
- Pistachios add a notable amount of protein, fiber, potassium, and iron, and several other nutrients.
See the recipe card for quantities.
📖 How to Make High-Protein Tomato & Basil Salad
Salt highlights the sweetness of tomatoes and makes them stand out among the fresh basil, mint, and lime juice. It also draws out their natural juice. This juice adds a delightful tanginess to the dressing.
Step 1. Toss the cut tomatoes with a generous amount of salt to coat. Then place them in a large sieve over a bowl. Set aside for 15 minutes to drain. Reserve the tomato juice in the bowl to add to the dressing.
Step 2. Meanwhile, chop the pistachios, artichoke hearts, fresh basil and mint. Chop the pistachios into small pieces. Do not chop them too fine or they will end up powdery, and lose their crunchy texture.
Step 3. Next, add the tomato juice, grain mustard, and avocado or olive oil to a bowl. Use a bowl large enough to hold the salad. There's no need to make the dressing in a separate container. Now there's less to wash up! Mix well to combine.
Step 4. Add the remaining basil salad ingredients, including the tomatoes, to the same bowl. Mix the ingredients well to incorporate all the flavors. Add the avocado for serving if you plan on having leftovers.
This tomato salad with basil boasts an array of colorful and fresh ingredients. If you are making it in summer, consider adding some fresh corn!
🌿Substitutions
- Grape tomatoes - grape and cherry tomatoes are best for this salad, but you can also use chopped vine, heirloom, or beefsteak tomatoes
- Artichoke hearts - substitute with one-third cup Kalamata olives as desired
- Chickpeas - the chickpeas can be substituted with white or pinto beans
- Pistachios - omit the pistachios or substitute with a different type of nut, or seeds (peanuts, walnuts, pecans, slivered almonds, pumpkin seeds, sunflower seeds)
- Fresh herbs - substitute with dried herbs (oregano, basil, Italian seasoning)
This Protein-Packed Quinoa & Kale Salad on my website is also very satisfying!
⏱ How to Store Tomato Basil Salad
If you plan on having leftovers, add the avocado for serving. Refrigerate any remaining High-Protein Tomato & Basil Salad in an airtight container. Good for 1-2 days. These ingredients don't stand up well to freezing.
💡 Top tip
Roast the chickpeas for even more texture. Rub them between the layers of a kitchen or paper towel to remove the skins (optional). Toss in olive oil. Roast at 400ºF for 15 minutes. Then broil for them 3 minutes more, or until golden brown and crispy.
Typically, the marinade contains a blend of sunflower or olive oil, vinegar, spices, herbs (Italian seasoning), garlic, and onion.
You can find artichoke hearts marinated in water, but the oil-based marinades are more flavorful. They pair deliciously with the tomatoes and fresh basil in this salad.
This high-protein salad contains chickpeas and pistachios for protein. Alternatively, you can substitute with other plant-based proteins, including:
-Beans
-Lentils
-Nuts and seeds
-Tofu
-Tempeh
-Edamame
Salt reduces the bitterness of the tomatoes, making them taste sweeter. It also draws out their water by a process called osmosis. This juice is great for adding to dressings. Plus, the drained tomatoes won't make your salad soggy.
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High-Protein Tomato & Basil Salad
Ingredients
- 1 pint grape tomatoes halved
- Salt to taste
- 3 tablespoons avocado oil or extra-virgin olive oil
- 1 ½ tablespoons grain mustard
- 1 ½ tablespoons fresh lemon juice
- 1 large avocado cubed
- ½ cup marinated artichoke hearts jarred or canned, quartered
- 1 cup chickpeas
- 6 mint leaves chiffonade
- 7 basil leaves chiffonade
- ⅓ cup pistachios chopped
- Black pepper to taste
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Instructions
- Salt the tomatoes: Transfer the tomatoes to a large sieve. Add a generous dash of salt. Rub the tomatoes to evenly coat with the salt. Set aside to drain for at least 15 minutes. Rub them again while lightly squeezing to remove more of their juices. Reserve the juice.
- Make the dressing: Add the juice from the tomatoes, avocado oil, grain mustard, and lemon juice to a medium bowl and mix well to combine.
- Combine the ingredients: Stir in the tomatoes, avocado, artichoke hearts, chickpeas, mint, basil, and pistachios. Season with salt and pepper.
Notes
- Marinated artichokes add more flavor to this recipe, but any jarred or canned artichoke hearts will work. If you are not able to find them quartered, chop them before adding them to the salad.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Sarah Robinson says
My boy and I are loving this. I totally forgot the avocado and I may have used too much salt, but it’s still so very good.
Nisha Melvani, RDN says
Thank you for letting me know. So glad your boys like it too!
Kristen says
I just made this and it was better than I expected. The tomato juice as part of the dressing is such a good idea. I didn't have pistachios so I used pine nuts which paired well. I would probably cut the artichoke hearts a little smaller next time.
Nisha Melvani, RDN says
So glad you enjoyed this salad! Smaller cuts are more enjoyable!
Eleanor says
Thank you, Nisha - this salad is amazing! It contains so many of my favourite things... of course, tomatoes and basil go beautifully together, but the inclusion of mint really sets the flavour on a new level. I paired it with skin-on new potatoes and nice, spicy rocket leaf (arugula in the US). Delicious 🙂
Nisha Melvani, RDN says
Love your additions! Thank you for sharing.
Nathan says
This is absolutely delicious, filling, satisfying, and easy to make! We will definitely be making this again!
Nisha Melvani, RDN says
So happy to hear! Thank you.