This wholesome vegan protein salad options high-protein components corresponding to tofu, tempeh, chickpeas and hemp seeds.
Introduction
This vegetarian high-protein salad recipe is filled with taste, texture and diet! The protein comes from the tofu, tempeh, chickpeas and hemp seeds, and broccoli, avocado, arugula and cucumber to fill out the salad.
When you’re on the lookout for a satisfying vegan meal that’s grain-free, excessive in protein, excessive in fiber and certain to maintain you full for hours, this meal-sized salad is a good alternative!
It’s pretty straight-forward to make. You’ll bake the tofu and tempeh, whereas these are baking, steam the broccoli, chop your veggies and put together a dressing, then assemble and luxuriate in!
It’s nice for meal prep, filled with flavour, texture and diet and an excelled solution to embody extra nutritions plant-based meals in your eating regimen.
For extra high-protein vegan recipes, it’s possible you’ll take pleasure in BBQ tempeh bowls, marinated tempeh steaks, tofu candy potato bowls and tofu scramble.
Ingredient Notes
Full ingredient listing and quantities is positioned within the recipe card under. Listed below are a number of useful notes concerning particular components:
- Tempeh: Since we’re including a marinade, plain tempeh is greatest although for those who choose you need to use your favorite ready packaged tempeh as an alternative of including your individual marinade
- Tofu: Use agency or extra-firm are all appropriate. When you don’t have each tofu and tempeh, you’ll be able to double one or the opposite.
- Chickpeas: Canned or residence cooked each work nice, every other bean or lentil would work right here for those who don’t have chickpeas. I’d recommend cooked inexperienced lentils, white kidney beans or black beans. Edamame would additionally work properly.
- Hemp Seeds: Swap for sunflower seeds or pepitas (pumpkin seeds) however hemp seeds present probably the most protein. Pecans, almonds or walnuts additionally work properly.
- Arugula: Substitute any inexperienced corresponding to spinach, child spinach, kale, combined greens, and so forth. When you’re utilizing kale, I’d recommend massaging it with just a little olive oil to melt.
- Maple Syrup: Honey (not vegan) or agave syrup are appropriate substitutes.
- Soy Sauce: Use gluten-free tamari for those who want the recipe to be gluten-free.
- Avocado: Non-obligatory however scrumptious!
Variations
- Tempeh: This garlic herb marinated tempeh or almond butter marinated tempeh make a yummy different to the balsamic tempeh!
- Tofu: Do that spicy baked tofu, candy chili tofu or bbq tofu.
- Low-Carb Choice: For a lower-carb meal with near the identical quantity of protein, omit the chickpeas.
- Roasted Chickpeas: For crunch, attempt these roasted chickpeas as an alternative of plain chickpeas.
- Extra Carbs: For a heartier bowl with extra carbohydrates, add as much as 1/2 cup roasted butternut squash, roasted candy potato or a grain like brown rice or quinoa.
- Cauliflower: Attempt roasted cauliflower as an alternative of or along with the broccoli. You possibly can additionally add this buffalo cauliflower or burrito-style cauliflower.
- Further Veggies: Different veggies that work properly on this salad a are roasted Brussels sprouts, grated carrot, snap peas, crimson or inexperienced cabbage, inexperienced beans, tomato or radish.
- Further Texture & Flavour: Experiment with daring components like dried cranberries, capers, marinated artichoke hearts, roasted crimson peppers, pickled crimson onion or olives.
- Gluten-Free Choice: Use gluten-free tamari or coconut aminos as an alternative of soy sauce.
Step by Step Directions
Step 1. Begin with the tempeh and tofu.
It’s optionally available to press the tofu and marinate the tempeh for 20-Half-hour earlier than baking. When you don’t have time, you’ll be able to skip it or simply do so long as you’ve time for.
To make the tempeh, dice it and blend it with the marinade components. If marinating, let is sit for 20-Half-hour, tossing sometimes. Within the meantime, add the block to tofu to tofu press or fold it between a dish fabric and place a heavy object on it.
Once you’re able to bake, dice the tofu and blend it with the soy sauce (or tamari), garlic powder and and a pinch of pepper.
Fast Tip: Add 1 tbsp cornstarch to the the tofu combination for a crispy baked end!
Switch the tofu and tempeh cubes to a baking tray lined with parchment paper and bake for about Half-hour till browned.
The tofu will get crispy and the tempeh may have a browned however gooey coating.
Step 3. Put together the remainder of the components.
If utilizing canned chickpeas, drain and rinse them. I used 1/4 cup chickpeas per serving (1 cup whole) however you need to use roughly to fit your dietary wants.
There’s about 1.5 cups in 15 oz can, so if you wish to use all of them up, go forward and use the entire can.
Chop up the cucumber and broccoli and collect your greens and hemp seeds.
Fast Tip: I choose to flippantly steam the broccoli reasonably than go away it uncooked. To steam, convey water to a boil stovetop then use a steamer basket to steam the broccoli for five minutes.
Dressing Choices
Now you’ve the choice to arrange a salad dressing of alternative or simply use some tahini and lemon to prime your salad. Listed below are my suggestions for dressings:
Any of those can be scrumptious!
Time to assemble your salad! Put together 4 bowls and begin with a handful of greens, then divide the remainder of the components evenly between servings.
Drizzle every with tahini, sizzling sauce and lemon, or a salad dressing of alternative.
Fast Be aware: I choose to assemble every serving individually so the components are evenly divided however you too can simply combine every little thing up in a big bowl and serve from there.
Topping Concepts
For an additional pop of flavour and texture, attempt any of those sprinkled or drizzled over your salad:
Recipe FAQs
No. You’ll be able to double the quantity of both for those who solely have one obtainable.
Certain! Any beans or lentils could be substituted for the chickpeas.
No. You should utilize any leafy inexperienced corresponding to spinach or combined greens instead of arugula. When you’re utilizing kale or Swiss chard, I’d suggest finely chopping after which massaging with 1 tsp olive oil to melt earlier than utilizing within the recipe.
Storing Directions
- Meal Prep Tip: Add greens final in order that they’re on prime or hold them to the facet to forestall them from getting soggy. You’ll additionally need to go away the avocado off till you’re able to eat your salad.
- The assembled salads could be saved within the fridge in a sealed container for as much as 3 days.
- It’s advisable to retailer the dressing individually and go away the avocado off till simply earlier than serving.
- Let the tofu and tempeh cool earlier than sealing and storing.
- Tofu and tempeh could be made as much as 4 days prematurely and saved in a sealed container within the fridge.
- Cucumber and broccoli could be chopped and saved forward of time for faster meeting.
Did you do this recipe?
⭐⭐⭐⭐⭐
I’d love to listen to about it! Click on right here to depart a assessment and you’ll want to tag me @runningonrealfood for those who publish it on social media.
Description
This high-protein vegan salad packs in 30 g of plant-based protein together with 14 g of fibre for a nourishing and satisfying meal!
For the Marinated Tempeh
For the Baked Tofu
For the Salad
- Bake the Tempeh: To make the marinated tempeh, combine the marinade components collectively in shallow dish then add the cubed tempeh. Let sit for 20-Half-hour. Choice to press the tofu throughout this time. Bake at 400 F for 20 minutes on a baking tray lined with parchment paper. As soon as it’s baked, spoon any remaining marinade over the cubes.
- Bake Tofu: To make the baked tofu, toss the cubed tofu with the soy sauce, garlic powder and a pinch of salt and pepper. Switch to a parchment-paper lined baking pan and bake at 400 F for 20-Half-hour till browed. You’ll be able to bake it similtaneously the tempeh.
- Steam Broccoli: You’ll be able to go away the broccoli uncooked but it surely’s prompt to steam it. Deliver water to a boil then add the broccoli in a steamer basked, cowl and cook dinner for 4 minutes. Take away from warmth.
- Put together Dressing (Non-obligatory): When you’re making a dressing for the salad, put together that now.
- Assemble Salads: Put together 4 bowls with a handful of arugula or different greens of alternative. Divide the remainder of the components between the 4 servings. Drizzle every with tahini and lemon or a dressing of alternative and luxuriate in.
Diet
- Serving Measurement: 1
- Energy: 596
- Sugar: 12 g
- Fats: 37 g
- Carbohydrates: 43 g
- Fiber: 14 g
- Protein: 31 g
Key phrases: vegan protein salad, vegan high-protein recipes, vegan tempeh salad
Replace Be aware: Initially revealed August 24, 2018.
