This wholesome vegan protein salad options high-protein elements reminiscent of tofu, tempeh, chickpeas and hemp seeds.
Introduction
This vegetarian high-protein salad recipe is full of taste, texture and diet! The protein comes from the tofu, tempeh, chickpeas and hemp seeds, with broccoli, avocado, arugula and cucumber to fill out the salad.
Should you’re on the lookout for a satisfying vegan meal that’s grain-free, excessive in protein, excessive in fiber and positive 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 revel in!
It’s nice for meal prep, full of flavour, texture and diet and an excelled solution to embody extra nutritions plant-based meals in your weight loss program.
For extra high-protein vegan recipes, you might get pleasure from 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 here are just a few useful notes concerning particular elements:
- Tempeh: Since we’re including a marinade, plain tempeh is greatest although should you desire you need to use your favorite ready packaged tempeh as an alternative of including your personal marinade
- Tofu: Use agency or extra-firm are all appropriate. Should you don’t have each tofu and tempeh, you possibly can double one or the opposite.
- Chickpeas: Canned or dwelling cooked each work nice, some other bean or lentil would work right here should you don’t have chickpeas. I’d counsel cooked inexperienced lentils, white kidney beans or black beans. Edamame would additionally work nicely.
- Hemp Seeds: Swap for sunflower seeds or pepitas (pumpkin seeds) however hemp seeds present probably the most protein. Pecans, almonds or walnuts additionally work nicely.
- Arugula: Substitute any inexperienced reminiscent of spinach, child spinach, kale, blended greens, and many others. Should you’re utilizing kale, I’d counsel massaging it with somewhat olive oil to melt.
- Maple Syrup: Honey (not vegan) or agave syrup are appropriate substitutes.
- Soy Sauce: Use gluten-free tamari should you want the recipe to be gluten-free.
- Avocado: Elective 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 Possibility: For a lower-carb meal with near the identical quantity of protein, omit the chickpeas.
- Roasted Chickpeas: For crunch, strive 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.
- Extra Veggies: Different veggies that work nicely on this salad a are roasted Brussels sprouts, grated carrot, snap peas, pink or inexperienced cabbage, inexperienced beans, tomato or radish.
- Extra Texture & Flavour: Experiment with daring elements like dried cranberries, capers, marinated artichoke hearts, roasted pink peppers, pickled pink onion or olives.
- Gluten-Free Possibility: 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 elective to press the tofu and marinate the tempeh for 20-Half-hour earlier than baking. Should you don’t have time, you possibly can skip it or simply do so long as you have got time for.
To make the tempeh, dice it and blend it with the marinade elements. If marinating, let is sit for 20-Half-hour, tossing often. 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 could have a browned however gooey coating.
Step 3. Put together the remainder of the elements.
If utilizing canned chickpeas, drain and rinse them. I used 1/4 cup chickpeas per serving (1 cup complete) however you need to use kind of 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 desire to frivolously steam the broccoli quite than go away it uncooked. To steam, carry water to a boil stovetop then use a steamer basket to steam the broccoli for five minutes.
Dressing Choices
Now you have got the choice to arrange a salad dressing of alternative or simply use some tahini and lemon to prime your salad. Listed here are my suggestions for dressings:
Any of those could be scrumptious!
Time to assemble your salad! Put together 4 bowls and begin with a handful of greens, then divide the remainder of the elements evenly between servings.
Drizzle every with tahini, sizzling sauce and lemon, or a salad dressing of alternative.
Fast Notice: I desire to assemble every serving individually so the elements are evenly divided however you can too simply combine all the pieces up in a big bowl and serve from there.
Topping Concepts
For an additional pop of flavour and texture, strive any of those sprinkled or drizzled over your salad:
Recipe FAQs
No. You may double the quantity of both should you solely have one accessible.
Certain! Any beans or lentils will be substituted for the chickpeas.
No. You need to use any leafy inexperienced reminiscent of spinach or blended greens instead of arugula. Should you’re utilizing kale or Swiss chard, I might advocate 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 preserve them to the facet to stop 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 will be saved within the fridge in a sealed container for as much as 3 days.
- It’s beneficial 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 will be made as much as 4 days prematurely and saved in a sealed container within the fridge.
- Cucumber and broccoli will be chopped and saved forward of time for faster meeting.
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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 elements 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 may bake it similtaneously the tempeh.
- Steam Broccoli: You may go away the broccoli uncooked however it’s recommended to steam it. Carry water to a boil then add the broccoli in a steamer basked, cowl and prepare dinner for 4 minutes. Take away from warmth.
- Put together Dressing (Elective): Should 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 elements between the 4 servings. Drizzle every with tahini and lemon or a dressing of alternative and revel in.
Vitamin
- 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 Notice: Initially printed August 24, 2018.
