If you're searching for a tasty and nutritious meal that's suitable for both vegans and non-vegans, look no further than this tempeh salad recipe. Made with protein-rich tempeh and a variety of fresh vegetables, this dish is bursting with flavour and packed with essential nutrients. It's easy to prepare and perfect for a quick and satisfying lunch or dinner. Plys, it makes an excellent salad meal prep! This is actually one of my favourite salad meal prep ideas or at least some variation of this tempeh salad!
What is tempeh and why is it a great protein source?
Tempeh is a fermented soybean product that originated in Indonesia. It has a nutty flavour and a firm texture, making it a popular meat substitute for vegans and vegetarians. Tempeh is also a great source of protein, with about 15 grams of protein per 100 grams (3.5 ounces). It's also high in fibre, vitamins, and minerals, making it a nutritious addition to any meal. Plus, because it's fermented, it's easier to digest than other soy products like tofu.
Ingredients For The Tempeh Salad Recipe.
Ingredients:
- 300 grams tempeh, sliced into cubed size pieces
- ¾ cup uncooked quinoa
- 1 punnet of cherry tomatoes, halved
- 1 lettuce head, chopped (approximately 3 cups)
- 100 grams baby spinach
- 3 cucumbers, chopped
- Lime wedges, for serving
For the salad dressing:
- ½ cup tahini
- ¾ cup balsamic vinegar
- 3 tablespoon sriracha (optional)
How to prepare the tempeh and other ingredients.
Instructions:
- Cook the quinoa in a rice cooker with 1 cup of water. Once cooked, set aside to cool.
- While the quinoa is cooking, prepare the tempeh by cooking it in an air fryer for 15-20 minutes, or until it's crispy and golden brown.
- In a small bowl, whisk together the tahini, balsamic vinegar, and sriracha (if using) until smooth. Store the dressing in one container or divide into 3 individual containers to be added to the salads later or right before serving.
Instructions if making for salad meal prep:
- If making this recipe for salad meal prep, divide the salad mixture into 3 equal portions and store each portion in a separate container. Add a paper towel to each container to help keep the veggies fresher longer.
- Divide the cooked quinoa equally among the containers and let it cool before sealing and storing in the fridge.
- Let the cooked tempeh cool before storing in a separate container to ensure it stays crunchy.
- When ready to eat, add the cooked tempeh and dressing to the individual salad containers and give it a good toss. Serve with lime wedges on the side.
This salad can be stored in the fridge for up to 3 days. Enjoy your delicious and healthy spicy tempeh and quinoa salad!
Instructions if making one large family salad:
- If making this as one large family salad, In a large bowl, combine the chopped lettuce, baby spinach, cherry tomatoes, and chopped cucumbers. Add the cooked quinoa and toss to combine.
- Add the cooked tempeh to the large salad bowl
- Drizzle the salad dressing and give it a good toss. Serve with lime wedges on the side.
Tips for serving and storing the tempeh salad.
To serve the tempeh salad, you can either divide it into individual bowls or serve it family-style in a large salad bowl. If you're serving it to guests, consider adding some extra toppings like pomegranate or crumbled feta cheese (vegan if necessary). As for storing the salad, it's best to keep the dressing and tempeh separate until you're ready to eat. Store the salad and dressing in separate airtight containers in the fridge for up to 3 days. When you're ready to eat, simply mix the dressing into the salad and enjoy!
Why do you add the paper towel to the containers?
A paper towel can help to absorb excess moisture and humidity in the salad container, which can help to keep the vegetables fresher for longer. When vegetables are stored in an airtight container, they can produce moisture, which can create a damp environment that promotes bacterial growth and can cause the vegetables to wilt or spoil more quickly.
By placing a paper towel in the salad container, the paper towel can absorb the excess moisture and help to create a drier environment, which can help to keep the vegetables fresher for longer. Additionally, the paper towel can also act as a barrier between the vegetables and the container, which can help to prevent any potential contact between the vegetables and the container, which can also help to keep the vegetables fresher for longer.
Variations and substitutions for the Tempeh Salad.
This tempeh salad recipe is versatile and can be customised to your liking. If you're not a fan of tempeh, and you don't follow a strict vegan diet, you can always substitute it with tofu (my first preference) or grilled chicken. A plant-based diet is beneficial even if you aren't able to follow it perfectly 100% of the time!
You can also add or substitute different vegetables, such as roasted sweet potatoes, avocado, or cucumber.
Alternative Salad Dressing Recipe For This Tempeh Salad (Help! I don't have any tahini or balsamic vinegar!)
For a different flavour profile, try using a different dressing, such as a balsamic vinaigrette or a tahini dressing. The possibilities are endless, so feel free to experiment and make it your own!
Ingredients:
- ¼ cup olive oil
- 2 tablespoon apple cider vinegar
- 2 tablespoon lemon juice
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions:
- In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, honey or maple syrup, Dijon mustard, salt, and black pepper until well combined.
- Taste the dressing and adjust the seasoning as needed.
- Store the dressing in a container and refrigerate until ready to use.
- When ready to serve the salad, simply drizzle the dressing over the vegetables and tempeh, and toss to combine.
This dressing is tangy, slightly sweet, and pairs well with the tempeh and quinoa salad. Feel free to adjust the ingredients to suit your taste preferences.
Do you have any more tempeh recipes?
Absolutely! Tempeh recipes are the best and all of my tempeh recipes are beginner friendly and healthy!
Do you have any more vegan salad meal prep ideas?
Check out all of my meal prep salad ideas here. I have so many and all of my salad recipes I usually make as salad meal prep.
The Perfect Tempeh Salad
Ingredients
- 300 grams tempeh sliced into cubed size pieces
- ¾ cup uncooked quinoa
- 1 punnet cherry tomatoes halved
- 1 lettuce head (chopped) I like butterhead or coral
- 100 grams baby spinach chopped
- 3 cucumbers diced
- Lime wedges for serving
Salad Dressing
- ½ cup tahini
- ¾ cup balsamic vinegar
- 3 tablespoon Sriracha optional
Instructions
- Cook the quinoa in a rice cooker with 1 cup of water. Once cooked, set aside to cool.
- While the quinoa is cooking, prepare the tempeh by cooking it in an air fryer for 15-20 minutes, or until it's crispy and golden brown.
- In a small bowl, whisk together the tahini, balsamic vinegar, and sriracha (if using) until smooth. Store the dressing in one container or divide into 3 individual containers to be added to the salads later or right before serving.
Instructions if making for salad meal prep
- If making this recipe for salad meal prep, divide the salad mixture into 3 equal portions and store each portion in a separate container. Add a paper towel to each container to help keep the veggies fresher longer.
- Divide the cooked quinoa equally among the containers and let it cool before sealing and storing in the fridge.
- Let the cooked tempeh cool before storing in a separate container to ensure it stays crunchy.
- When ready to eat, add the cooked tempeh and dressing to the individual salad containers and give it a good toss. Serve with lime wedges on the side.
- This salad can be stored in the fridge for up to 3 days. Enjoy your delicious and healthy spicy tempeh and quinoa salad!
Instructions if making one large family salad:
- If making this as one large family salad, In a large bowl, combine the chopped lettuce, baby spinach, cherry tomatoes, and chopped cucumbers. Add the cooked quinoa and toss to combine.
- Add the cooked tempeh to the large salad bowl
- Drizzle the salad dressing and give it a good toss. Serve with lime wedges on the side.
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