Those who eat a (mostly) plant-based diet are often asked about protein.
Those who eat a Whole Foods-based diet are no strangers to $100+ weekly grocery bills.
As someone who is into lifting weights, I am especially conscious of how much protein I get on a daily basis (click here for more). While I DO eat meat when I’m dining out, I rarely prepare it at home.
My main sources of protein include:
- Beans/legumes
- Tofu/tempeh
- Nuts
- Dairy (Greek yogurt and cottage cheese)
- Eggs
- Protein powder
So how much bang for my whole paycheck buck am I getting at the grocery store? And how many calories is that going to ring up?
A recent article on FitSugar answered both questions for me! They looked at how to most efficiently get ~5 of protein from some common protein sources. Several were really surprising!
Source: FitSugar
The Highlights:
- Least expensive, most calorie-efficient: Chicken ($0.37 for 28 calories)
- Least expensive, vegetarian-friendy: Peanut butter; however, it’s also the most caloric ($0.19 for 125 calories)
- Least expensive, vegetarian-friendy, lowest calorie: Cottage cheese ($0.28 for 31 calories)
- Most expensive, highest-calorie: Quinoa ($1.45 for 130 calories)
Click here to check out the full article.
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One of my favorite sources of protein is chickpeas. Surprisingly, they weren’t specifically called out in the article (hummus was listed – $0.84 for 105 calories).
I do love hummus, but chickpeas are also a great salad base. They add bulk (protein + calories), texture, and taste good with just about anything you can think of to put on your salad – like fruit!
I’m sure everyone has gotten the memo by now – it’s cherry season! If you happened to read my blog last Wednesday, you learned some of their benefits… and saw them appear in my oatmeal (predictable, I know).
We all know cherries make a great smoothie, muffin, or cobbler… did you know they also make a great addition to a chickpea salad? Especially with a quick simmer in some balsamic.
Good-quality balsamic vinegar has a tart yet rich, fruity flavor that makes it a perfect mate to just about any fruit.
Here, a quick simmer in balsamic enhances the sweetness of the cherries, and creates a deliciously syrupy sauce for your salad.
Toss your cherries and chicks with some fresh herbs and creamy cheese and this salad will be the most decadent 10 minute lunch you’ll ever taste.
No cherries? Try this with strawberries or blackberries. Prefer meat? Serve balsamic-glazed berries over a pork tenderloin.
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Cherry-Balsamic Chickpea Salad
- 1/3 C sweet cherries
- 1 T balsamic vinegar
- 1 C chickpeas
- 1.5 C spinach
- 1/2 C cucumber, chopped
- Juice of 1/4 large lime
- 1/2 oz goat cheese
- Mint chiffonade
- Basil chiffonade
- S+P, to taste
Slice cherries in half and pit. Place them in a small pan on med heat. Once warmed, drizzle with the balsamic. Allow to cook until balsamic forms a reduction and the cherry halves soften (~7-8 mins). Remove from heat.
Toss the still-hot cherry mix with spinach. (I did this directly in the pan, allowing the heat to slightly wilt the spinach.) Set aside, allowing to cool.
Place the chickpeas in a bowl and give them a rough mash – just enough so that half the peas are smashed. Mix in the cucumber and lime juice.
Add the cherry-spinach mixture to the chickpeas, tossing with the herbs and seasoning with salt and pepper to taste. Top with crumbled goat cheese (I used Purple Haze, a Cypress Grove Chevre laced with lavender and fennel pollen).
Makes 1 main salad or 2 sides.
***
Thank you to everyone for the comments on this past weekend’s race! Seeing those comments come through all day made Monday much more bearable. 
On June 30th Spicie Foodie will be hosting her monthly “Your Best Recipe” roundup. Click on the image below to participate, and/or check back on June 30th to see an impressive collection of culinry creations from around the world.
What’s your favorite protein source?
Did any of the cost per breakdowns surprise you?
20 comments
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Claire @ Live and Love to Eat
June 28, 2011 at 8:48 AM (UTC -4) Link to this comment
That article is really interesting – thanks for sharing! Love this recipe too… so many of my favorite things in one salad!
Lisa @ Healthful Sense
June 28, 2011 at 9:03 AM (UTC -4) Link to this comment
Interesting breakdown. That’s why I love Trader Joe’s. I feel like I can get so many nutrient-rich foods for such a great price. My favorite protein sources are greek yogurt, nuts, seeds (chia seeds my fav), nut butters… I know I am missing something!!
Cait @ Beyond Bananas
June 28, 2011 at 9:34 AM (UTC -4) Link to this comment
This recipe sounds sooo good! I love balsamic.. and cherries.. and chickpeans. That is a winner in my book!
I get protein from chicken, nuts, and yogurts! And cottage cheese!
Heather
June 28, 2011 at 12:14 PM (UTC -4) Link to this comment
I usually have lentils and quinoa in my cabinet as a staple and LOVE PB and cottage cheese. really good article! I tried black cherry sauce on salmon, OMG!
Laura
June 28, 2011 at 12:31 PM (UTC -4) Link to this comment
I totally forgot lentils – I love them!
Kelly
June 28, 2011 at 12:15 PM (UTC -4) Link to this comment
Hi Laura, what a delicious looking salad – the cherries and chickpeas are a great pairing and I like the hint of mint. Lovely!
Jenny @ Fitness Health and Food
June 28, 2011 at 1:18 PM (UTC -4) Link to this comment
ohh I love the look of the warmed cherries mm mm mm!
I knew that PB was a great cheap source of veg friendly protein and calories but I am shocked that quinoa is so expensive!
I love any info that helps us eat well on a budget because my recent attempts to cut back on food spending have failed! Must keep trying…
Allie
June 28, 2011 at 1:53 PM (UTC -4) Link to this comment
Chickpea salads are so great
That article sounds SO interesting! I need to check it out!
briarrose
June 28, 2011 at 3:02 PM (UTC -4) Link to this comment
I am so addicted to chick peas. The salad looks like it would hit the spot.
Meri
June 28, 2011 at 3:40 PM (UTC -4) Link to this comment
When I’m being “good?” lentils, chickpeas, red beans and nuts are my favorite protein sources. Also, these eggplant “meat”balls by the brand Dominex. They are incredible.
When I want an excuse to eat a candy bar? clif bars, luna bars, and similar granola bars with soy protein in them… not cost effective, probably not super healthy, but so good…
And I do like both chickpeas and cherries- so watch out salad!
Kate (What Kate is Cooking)
June 28, 2011 at 3:46 PM (UTC -4) Link to this comment
I get asked how I get my protein all the time! The cost breakdown was really interesting. I can’t do math to save my life, so I like hearing stuff like that.
I’ve never put fresh cherries in a salad before, but that sounds amazing! I always have dried cherries around, so those are usually my salad toppers
Lee
June 28, 2011 at 5:26 PM (UTC -4) Link to this comment
The people at Fit Sugar obviously do not shop at the Dekalb Farmer’s Market where a pound of quinoa is like $1.45.
Laura
June 28, 2011 at 6:10 PM (UTC -4) Link to this comment
Ture story! That place is magical.
Cait's Plate
June 28, 2011 at 8:37 PM (UTC -4) Link to this comment
Oh man that whole salad looks so beautiful
Also, totally creeping in on Lee’s comment up there but my sister lives in Atlanta and I go to the Dekalb Famer’s Market whenever I’m there! It’s the BEST!
Simply Life
June 28, 2011 at 8:41 PM (UTC -4) Link to this comment
YUM! what a perfect, healthy salad!
holly (the healthy everythingtarian)
June 28, 2011 at 10:07 PM (UTC -4) Link to this comment
this salad is a mix of all my fave things! looks delish my dear!!
Hannah
June 29, 2011 at 12:05 AM (UTC -4) Link to this comment
Oooh, thank you so much for this link! I’ve recently become rather obsessed with protein, as my body seems to be craving it but, like you, I prefer not to eat meat when I’m at home. Love the balsamic cherry pairing!
Parsley Sage
June 29, 2011 at 8:52 AM (UTC -4) Link to this comment
We go through chickpeas in our house like they’re going out of style. Mostly in salads like this. Great idea with the balsamic vinegar…proly rock that with my strawberries cause I haven’t seen a cherry one at the grocery store yet. Great post! Buzzed
janet @ the taste space
June 29, 2011 at 7:37 PM (UTC -4) Link to this comment
This looks great! I made a similar salad with strawberries, reduced balsamic vinegar, edamame and asparagus overtop baby greens which was phenomenal. This looks superb as well.
Val
August 18, 2011 at 10:37 AM (UTC -4) Link to this comment
That looks like one delicious salad!
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