Are you looking for a simple, healthy, and delicious way to eat tempeh? Get ready to elevate your salad game with this mouthwatering, high-protein tempeh salad bowl recipe.
Now, I have to be completely honest with you right off the bat: this actually isn't my absolute favorite tempeh recipe out there. If you are looking for a deeply savory, traditional, and incredibly tasty dish, you should definitely try making tempe orek instead! But when it comes to a fresh, crisp, everyday lunch that makes you feel amazing, this particular salad bowl is my absolute go-to.
If you love plant-based protein but are tired of the same old boring prep methods, this dish is a total game-changer...
Why You’ll Love This Tempeh Salad Bowl
This vibrant recipe has quickly become my absolute favorite way to enjoy tempeh recipes. It is perfect for a satisfying lunch or as a hearty side dish. Because it is completely plant-based and loaded with nutrients, it is incredibly filling and easily stands alone as a complete meal.
The real magic happens when you combine the nutty texture of the protein with a creamy, tangy vegan tahini salad dressing.
I especially love to make this recipe as part of my weekly routine, prepping 3 to 4 bowls at a time. It is truly the ultimate vegan tempeh meal prep option! In fact, you could say this exact recipe is the reason I started Simple Green Soul. Back when I worked in the corporate world, I used to meal prep this salad for my office lunches constantly—so much so that my colleagues labeled me the "Tahini Queen."
Tips for Preparing and Cooking Tempeh
Tempeh has a naturally rich, nutty flavor and a firm texture, making it an incredibly versatile ingredient. If you are new to cooking with fermented soybeans, follow these quick expert tips for the best results:
- Marinate for Maximum Flavor: To truly elevate your dish, soaking your protein ahead of time makes a massive difference. You can learn everything you need to know in my dedicated guide on how to marinate tempeh.
- Bake or Air Fry for a Crispy Texture: While pan-frying is traditional, using an oven or an air fryer gives you that coveted crispy exterior while keeping your meal entirely oil-free. Learn how to air fryer tempeh.
Simple Cooking Methods for Your Plant-Based Protein
The star of this healthy tempeh lunch idea is, of course, the crispy tempeh itself!
While traditional recipes often call for heavy oil, I prefer to keep things light. If you want a quick and effortless crunch, I highly recommend making air fryer tempeh. Just chop it up, pop it in the basket, and air fry for 10 to 15 minutes at 180°C until golden brown.
If you have a bit more time and want to infuse deep, smoky flavors, you can prepare a batch of marinated tempeh using soy sauce, cumin, and chili powder before baking it.
Want to branch out and try other traditional preparation methods? You should absolutely try making tempe orek (a sweet and spicy Indonesian stir-fry) or tempe bacem (a fragrant, braised version cooked in coconut water and spices).
Health Benefits of Tempeh
Unlike tofu, tempeh is made from whole, fermented soybeans. This natural culturing process makes it incredibly gut-friendly and significantly boosts its nutritional profile.
- High-Protein Powerhouse: Boasting approximately 19 grams of protein per 100 grams, it is an exceptional source of plant-based protein for vegans and vegetarians.
- Rich in Dietary Fiber: The use of whole soybeans means it is packed with fiber, which aids digestion and keeps you feeling full for hours.
- Contextual Nutrition: It delivers essential vitamins and minerals, making it a stellar clean-eating staple.
What is Tahini?
Tahini is a smooth paste made from ground sesame seeds that adds a rich, luxurious creaminess to vegan dressings. Popular in Mediterranean and Middle Eastern cuisines, it is naturally packed with healthy fats and plant-based omega-3 fatty acids, which are fantastic for heart health. When paired with citrus, it creates a perfect velvety balance without needing a single drop of processed oil.
Ingredients for the Tempeh Salad Bowl
To assemble this clean, high-protein lunch, gather these fresh ingredients:
- ¼ cup uncooked quinoa (yields ½ cup cooked quinoa for energy-filled carbohydrates)
- 150 grams of tempeh (cut into cubes and cooked using your preferred method)
- ⅓ spring onion (finely sliced)
- ⅓ bunch of fresh parsley (stems removed, chopped fine)
- ⅓ cucumber (diced for maximum freshness)
- ⅓ carrot (finely grated or pulsed in a food processor)
- ⅓ large green capsicum (diced for a crisp crunch)
For the Creamy Vegan Tahini Salad Dressing:
- 1 tablespoon lemon juice
- 1 tablespoon hulled tahini (ensure it is nice and runny)
- 1 tablespoon maple syrup
- 2 tablespoon almond milk
Step-by-Step Instructions
- Cook the Grains: Cook your quinoa according to the package instructions, then set it aside to cool completely. I like to use the rice cooker for my quinoa.
- Cook the Tempeh: Cut your protein into small cubes. You can either air fry or marinate the tempeh until it becomes crispy and golden brown.
- Prep the Veggies: Finely chop your spring onion and parsley. Dice the cucumber and green capsicum, and grate your carrot.
- Toss the Base: In a large mixing bowl, combine the cooled quinoa, crispy protein, and all of your fresh chopped vegetables.
- Whisk the Dressing: In a separate small bowl, vigorously mix the lemon juice, hulled tahini, maple syrup, and almond milk for about 1 minute until completely smooth and emulsified.
- Combine and Serve: Pour the dressing generously over the salad bowl and toss thoroughly until every single ingredient is evenly coated. Serve immediately, or pack it away into containers for later!
Variations, Substitutions, and Serving Ideas
This recipe is incredibly forgiving and easy to customize based on what you have in your fridge:
- Mix Up the Veggies: Boost the nutrient density by tossing in cherry tomatoes, bell peppers, avocado, or warm roasted sweet potatoes.
- Switch Your Grains: If you don't have quinoa on hand, brown rice, couscous, or bulgur wheat work beautifully as substitutes.
- Switch Up Your Protein Style: If you are hosting a summer gathering or want a fun twist on this meal prep, swap the cubed protein for these fun, flavor-packed marinated tempeh skewers.
- Bulk it Up: If you need to increase the overall calories to fit your macro goals, simply scale up the quinoa portion or serve your salad bowl alongside warm pita bread or some tortilla wraps.
Watch the Quick Meal Prep Video
Want to see exactly how easily this dish comes together? Check out my YouTube Short demonstration where I whip up this exact high-protein lunch recipe as part of my weekly meal prep routine!
Follow me on YouTube, TikTok, Pinterest, and Instagram for more healthy, vibrant, plant-based recipes just like this one. If you try making this bowl at home, leave a comment below and let me know how your dressing turned out!
Check out this video of me preparing this salad for the week
In this video you can see that I have substituted green capsicum for some iceberg lettuce instead.
Follow me on Youtube, Tiktok, Pinterest and Instagram for more healthy recipes like this one!
Want to read more about marinating tempeh? You can check out my Marinated Tempeh blog post here, or why not try this marinated tempeh skewer recipe?
Tempeh Salad Bowl with Creamy Tahini Dressing
Ingredients
- ¼ cup uncooked quinoa refer to blog for substitutes
- ⅓ a spring onion finely chopped
- ⅓ bunch of fresh parsley leaves finely chopped
- ⅓ a cucumber finely chopped
- ⅓ a carrot peeled and grated
- 1 large green capsicums finely chopped
Tahini Dressing
- 1 tablespoon lemon juice
- 1 tablespoon of runny tahini
- 1 tablespoon maple syrup
- 2 tablespoon almond milk
Instructions
- Cook the Grains: Cook your quinoa according to the package instructions, then set it aside to cool completely.
- Cook the Tempeh: Cut your protein into small cubes. You can either air fry or marinate the tempeh until it becomes crispy and golden brown. Refer to blog notes for more information on how to air fry tempeh or marinate tempeh.
- Prep the Veggies: Finely chop your spring onion and parsley. Dice the cucumber and green capsicum, and grate your carrot.
- Toss the Base: In a large mixing bowl, combine the cooled quinoa, crispy protein, and all of your fresh chopped vegetables.
- Whisk the Dressing: In a separate small bowl, vigorously mix the lemon juice, hulled tahini, maple syrup, and almond milk for about 1 minute until completely smooth and emulsified.
- Combine and Serve: Pour the dressing generously over the salad bowl and toss thoroughly until every single ingredient is evenly coated. Serve immediately, or pack it away into containers for later!
Quin says
I made this and it turned out quite good. I love the fresh combination of salad ingredients but I had to increase the salad dressing ingredients by 3 times. I’m not sure if that’s just me but otherwise it seemed too little! Thanks for the recipe 🙂
Georgia Papas says
Thanks for the feedback Quin. I'll make sure to do a review of the salad dressing and update my recipe blog notes.