This protein-rich vegan salad packs in a whopping 46 grams of plant-based protein along with 15 grams of dietary fibre and a ton of essential vitamins and minerals! Enjoy this filling, nutrient-dense, satisfying bowl for a filling and energizing, savoury lunch or dinner meal.
Be honest with me now… Who’s new year resolution was to eat more plants?
If you’re still struggling to get in more nutrient-dense whole foods into your diet and crave satisfying plant-based meals then you need this bowl! I love drenching this salad with my Creamy Tahini Dressing but plain drippy tahini with a squeeze of lemon juice on its own is also a yummy combo!
Here are a few helpful notes regarding specific ingredients:
- tofu – medium, firm or extra-firm are all suitable – used in this recipe.
- tempeh – since we’re adding a marinade, plain tempeh is best…if you prefer you can use your favourite prepared packaged tempeh instead of adding your own marinade
- chickpeas – canned or home cooked both work great, any other bean or lentil would work here if you don’t have chickpeas, I’d suggest cooked green lentils, white kidney beans or black beans
- hemp seeds – swap for sunflower seeds or pepitas (pumpkin seeds) but hemp seeds provide the most protein
- arugula – totally fine to use any other green of choice, if using kale, I’d suggest massaging it with a little olive oil to soften though
- Start with the tempeh and tofu. They can be baked at the same time but ideally you’ll marinade the tempeh for 30 minutes up to 2 hours. If you don’t have time to marinate, you can skip it or just do as long as you have time for.
- For the tempeh, cube it, mix with the marinade ingredients, let sit then bake at 400 F for 20-30 minutes.
- For the tofu, cube it, toss it with the listed tofu ingredients then bake for 30 minutes until browned.
Prepare the rest of the ingredients. If using canned chickpeas, drain and rinse and chop the cucumber and broccoli.
Quick Tip: I prefer to lightly steam the broccoli rather than leave it raw. To steam, bring water to a boil stovetop then use a steamer basket to steam the broccoli for 5 minutes.
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INGREDIENTS
FOR THE BAKED TOFU/TEMPEH
- one 350 g block of medium or firm tofu
- 1/4 cup balsamic vinegar
- 2 tbsp soy sauce (or gluten-free tamari)
- 2 tbsp pure maple syrup
- 1 tsp garlic powder
- pinch of salt and pepper
FOR THE SALAD (PER SALAD)
- 1/2 cup chopped and steamed broccoli
- 1 cup or big handful of fresh arugula
- 1/2 cup diced cucumber
- 2 tbsp hemp seeds
- 1/4 of an avocado
- 1/2 cup chickpeas
FOR THE DRESSING
- 2 tablespoons organic fair trade Tahini
- 1/2 squeezed lemon (juice of)
- 1 tablespoon water
- 1 teaspoon grainy dijon mustard
- 2 teaspoons apple cider vinegar
- 1 garlic clove minced
- sea salt and pepper to taste
*or (if your crunched for time) simply use 1-2 tablespoon drippy tahini & a squeeze of lemon juice
INSTRUCTIONS
- To make the marinated tofu (or tempeh), mix the marinade ingredients together in shallow dish then add the cubed tofu/tempeh. Let sit for at least 30 minutes! 2 hours up to overnight (is ideal) then bake at 400 degrees for 20-30 minutes on a baking tray lined with a parchment paper or a silicone baking mat. Once it’s baked you can toss with a bit of the leftover marinade.
- To assemble the salad, add all of the salad ingredients along with baked tofu and/or tempeh to a bowl. Top with the Creamy Tahini Dressing and finish with a spritz of fresh lemon juice and sea salt and enjoy!
NOTES
The marinated tempeh and tofu make enough for 4 salads. The ingredients listed for the salad are per bowl, so be sure to double, triple or quadruple if you’re making more. If only making 1-2 salads, the extra tofu and tempeh can be stored in the fridge for up to 4 days.
For a lower-carb salad, omit the chickpeas.
ENJOY!
xoxo
Natalie
