High-protein Tempeh Quinoa Salad is crunchy, healthy, and delicious. Packed with iron, vitamins, and longevity-boosting ingredients, this quick and easy plant-based recipe is perfect for meal prep and supporting long-term health. You can also make it in Mason jars for convenient, on-the-go meals.
(This blog post is sponsored by Lightlife.)
Crispy tempeh croutons are one of my favorite ways to add protein to salads, soups, veggie bowls, and pasta. They're packed with protein and iron and add a tasty crunch. Plus, they take just 20 minutes to make and can be refrigerated for up to 5 days.
Paired with quinoa and edamame for even more protein, this is going to be your favorite high-protein quinoa salad.
This recipe was inspired by my Quinoa Tabbouleh on this site, as well as this high-protein Plant-Based Tempeh Sandwich.
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๐ฉ๐ผโ๐พ Ingredients
- I used Lightlife Original Tempeh (sponsored) to make high-protein tempeh croutons for this Tempeh Quinoa Salad. It is the number one selling tempeh and for good reason. Made with just three simple ingredients (organic soybeans, water, and organic brown rice), it is super clean without fillers or processed ingredients.
- Frozen shelled edamame are a quick way to add protein and heart-healthy fats to a dish with minimal effort. Simply thaw them under running warm water before using them.
- Quinoa is a protein-rich, high-fiber seed. It's naturally gluten-free and cooks in just 15 minutes. The fluffy texture complements the other ingredients perfectly.
- Chopped kale leaves or baby kale adds greens for more iron and antioxidants.
- Carrots, bell peppers, and tomatoes pack more vitamins, fiber, and antioxidants into this healthy quinoa salad.
See the recipe card for quantities.
๐ Substitutions
- Kale - use arugula, baby spinach, or lettuce instead as desired
- Quinoa - substitute with farro, barley, millet, or rice as needed
- Bell pepper, carrot, cucumber - use veggies you already have on hand in equal amounts
Try this Best Cabbage Salad recipe for a protein-packed, low-calorie salad. Soy curls are another easy protein-rich addition to any meal. See this Best Vegan Beef recipe on my site.
For more high-protein plant-based recipes, visit my Vegan Salad Recipes page.
๐ Instructions
Cook the quinoa according to the directions on the packet. Fluff it with a fork. Set aside to cool. Or use 1 ยฝ cups cooked quinoa.
Step 1. Cut the tempeh into about ยผ-inch pieces.
Step 2. Transfer the cut tempeh to a large rimmed nonstick baking sheet. Toss with olive oil, garlic powder, paprika, and salt. Bake at 425ยบF for about 15 minutes, or until golden and crispy.
Step 3. Whisk the olive oil, red wine vinegar, Dijon mustard, salt, pepper, and oregano in a small bowl, or shake them in a jar with a tight-fitted lid. Grate or press the garlic into the bowl and mix to combine.
Step 4. Either transfer the cucumber, peppers, tomatoes, edamame, carrots, tempeh croutons, quinoa, and kale to a large bowl and mix to combine. Add the dressing and toss until the salad is evenly coated. Or layer the tempeh quinoa salad ingredients in three (32-ounce) mason jars.
๐ก Expert Tips
- I used Lightlife Original Tempeh (paid affiliate) with 18 grams of protein per serving to make the baked tempeh croutons.
- Tempeh tastes best when it is cooked. It tastes best when it is steamed or simmered before using. Place the block of tempeh in a saucepan with water to cover by about 2 inches. Bring the water to a boil, reduce the heat, and simmer for 5 to 10 minutes.
- Mason jars salads: Layer the salad ingredients inside three mason jars for a convenient lunch on the go, and maximum freshness. Good for up to 4 days.
- Storage: Refrigerate leftover Tempeh Quinoa Salad or tempeh croutons in an airtight container for up to 4 days.
๐๐ฝโโ๏ธ Recipe FAQs
Packed with protein, fiber, iron, and other key nutrients, tempeh is a nutritious fermented plant-based protein that's easy to prepare, readily available, and relatively economical.
When you cook tempeh, there are no longer living microbes, but you still get many of the benefits of fermentation from the products created in the tempeh that are beneficial for human health. Additionally, recent research has discovered that heat-killed probiotics, also known as ghost probiotics or zombie probiotics, still have health benefits. The point is that there are still tremendous benefits to consuming fermented foods like tempeh, even after cooking.
This quick-cooking healthful pseudograin is delicious served cold in a salad or warm as a side dish.
๐ฝ Related Recipes
๐ฉ๐ฝโ๐ณ Made This Recipe?
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I would love it if you would โญ๏ธ rate this recipe and leave a comment. Thank you in advance.
๐ Recipe
Tempeh Quinoa Salad
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Ingredients
- ยฝ cup dry quinoa (or 1 ยฝ cups cooked)
- 8 ounces tempeh cut into ยฝ-inch pieces
- Generous drizzle of olive oil
- Dash of garlic powder
- Dash of paprika
- Salt to taste
For the dressing:
- โ cup olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoons Dijon mustard
- ยพ teaspoon salt or to taste
- ยฝ teaspoon black pepper
- ยฝ teaspoon dried oregano
- 1 clove garlic
For the salad:
- ยฝ English cucumber diced (1 ยฝ cups)
- 1 medium bell pepper diced (1 ยฝ cups)
- 1 pint grape tomatoes halved
- 1 cup shelled edamame frozen and thawed
- 3 medium carrots shredded or grated
- 3 cups baby kale or chopped kale leaves
- 1 tablespoon hemp seeds (optional)
Instructions
- Preheat the oven to 425ยบF.
- Cook the quinoa according to the directions on the packet. Fluff with a fork. Set aside to cool.
- Make tempeh croutons: Meanwhile, transfer the tempeh to a large rimmed nonstick baking sheet. Toss with olive oil, garlic powder, paprika, and salt. Bake at 425ยบF for about 15 minutes, or until golden and crispy.
- Make the dressing: Whisk the olive oil, red wine vinegar, Dijon mustard, salt, pepper, and oregano in a small bowl, or shake the dressing ingredients in a jar with a tight fitted lid. Grate or press the garlic directly into the bowl and mix to combine.
- For serving (Option 1): Divide the dressing equally between three (32-ounce) mason jars. Add ยฝ cup cucumber, pepper, tomatoes, edamame, and carrots to each jar. Divide the tempeh evenly between the 3 jars. Add ยฝ cup cooked quinoa, and 1 cup kale to each jar and cover. Refrigerate for up to 4 days. Shake well before serving.
- For serving (Option 2): Transfer the cucumber, peppers, tomatoes, edamame, carrots, tempeh croutons, quinoa, and kale to a large bowl. Mix to combine. Add the dressing and toss until the salad is evenly coated with the dressing.
Notes
- I used LightLife Original Tempeh (paid affiliate) with 18 grams protein per serving to make the baked tempeh croutons.
- Tempeh tastes best when it is cooked.ย It tastes best when it is steamed or simmered before using. Place the block of tempeh in a saucepan with water to cover by about 2 inches. Bring the water to a boil, reduce the heat, and simmer for 5 to 10 minutes.
- Mason jars salads: Layer the salad ingredients inside three mason jars for a convenient lunch on the go, and maximum freshness. Good for up to 4 days.
- Storage: Refrigerate leftover Tempeh Quinoa Salad or tempeh croutons in an airtight container for up to 4 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Vinita says
Loved it.
Nisha Melvani, RDN says
Thank you!
harp says
Hi Nisha, so happy to have come across you on Instagram. Your recipes look fantastic, excited to try them starting with the cashew yogurt. Quick question - does heating tempeh destroy the probiotics? I've always tried to use it warmed but not cooked because I had read that it does, but maybe that info is incorrect. Thank you and congrats on book #2!
Nisha Melvani, RDN says
Hi. Here is study showing that heating fermented foods does not in fact destroy all the benefits. https://pubmed.ncbi.nlm.nih.gov/28884589/
Paula Videla-Rodriguez says
Can't wait to try this recipe! Question, just confirming that you boil the tempeh first before crisping it in the oven, correct?
Nisha Melvani, RDN says
Yes if you would like to remove the natural bitterness sometimes found in tempeh.
Karen ML says
Loved this dish!! So easy and delicious! Thank you!
Nisha Melvani, RDN says
Thank you so much.
Q says
Such a nutritious dish. Thanks.
Nisha Melvani, RDN says
Thank you. Have a great week.
Tiffany says
Loved this! It's a flexible recipe - I did pan fried veggies instead of raw, and added a bit of feta at the end. It turned out great. The dressing is really what makes the flavor (and of course there's nothing like tempeh!). Looking forward to making more iterations of this
Nisha Melvani, RDN says
Thank you! Your version sounds very delicious. Tempeh is an excellent protein source too! Have a great week.
Leslie says
Thanks for the tasty recipe. I was short on bell peppers so I used the bit I had and added orange segments. As I'm not keen on mustard I just used a squirt and added mayo to round up to the right volume. Wonderful lunch - it's going into the rotation. Yum ๐
Nisha Melvani says
I'm so glad you enjoyed it. Great substitutions. Thanks for commenting.
Primla Goddard says
Love this tempeh quinoa salad! So healthy and perfect for a meal prep!
Love the crunchy taste.
Nisha Melvani says
The crunchy tempeh croutons are so good! Thank you!!!!
Neena Chandiramani says
Nice blend of both my favorites!
Nisha Melvani says
So nourishing!