High-Protein Vegan Salad with Tofu, Tempeh & Chickpeas
This healthy vegan protein salad features high-protein ingredients such as tofu, tempeh, chickpeas and hemp seeds.
Introduction
This vegetarian high-protein salad recipe is packed with flavor, texture and nutrition! The protein comes from the tofu, tempeh, chickpeas and hemp seeds, with broccoli, avocado, arugula and cucumber to fill out the salad.
If you’re looking for a satisfying vegan meal that’s grain-free, high in protein, high in fiber and sure to keep you full for hours, this meal-sized salad is a great choice!
It’s fairly straight-forward to make. You’ll bake the tofu and tempeh, while those are baking, steam the broccoli, chop your veggies and prepare a dressing, then assemble and enjoy!
It’s great for meal prep, packed with flavour, texture and nutrition and an excelled way to include more nutritions plant-based foods in your diet.
For more high-protein vegan recipes, you may enjoy BBQ tempeh bowls, marinated tempeh steaks, tofu sweet potato bowls and tofu scramble.
Ingredient Notes
Full ingredient list and amounts is located in the recipe card below. Here are a few helpful notes regarding specific ingredients:
- Tempeh: Since we’re adding a marinade, plain tempeh is best though if you prefer you can use your favourite prepared packaged tempeh instead of adding your own marinade
- Tofu: Use firm or extra-firm are all suitable. If you don’t have both tofu and tempeh, you can double one or the other.
- 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. Edamame would also work well.
- Hemp Seeds: Swap for sunflower seeds or pepitas (pumpkin seeds) but hemp seeds provide the most protein. Pecans, almonds or walnuts also work well.
- Arugula: Substitute any green such as spinach, baby spinach, kale, mixed greens, etc. If you’re using kale, I’d suggest massaging it with a little olive oil to soften.
- Maple Syrup: Honey (not vegan) or agave syrup are suitable substitutes.
- Soy Sauce: Use gluten-free tamari if you need the recipe to be gluten-free.
- Avocado: Optional but delicious!
Variations
- Tempeh: This garlic herb marinated tempeh or almond butter marinated tempeh make a yummy alternative to the balsamic tempeh!
- Tofu: Try this spicy baked tofu, sweet chili tofu or bbq tofu.
- Low-Carb Option: For a lower-carb meal with close to the same amount of protein, omit the chickpeas.
- Roasted Chickpeas: For crunch, try these roasted chickpeas instead of plain chickpeas.
- More Carbs: For a heartier bowl with more carbohydrates, add up to 1/2 cup roasted butternut squash, roasted sweet potato or a grain like brown rice or quinoa.
- Cauliflower: Try roasted cauliflower instead of or in addition to the broccoli. You could also add this buffalo cauliflower or burrito-style cauliflower.
- Additional Veggies: Other veggies that work well in this salad a are roasted Brussels sprouts, grated carrot, snap peas, red or green cabbage, green beans, tomato or radish.
- Additional Texture & Flavour: Experiment with bold ingredients like dried cranberries, capers, marinated artichoke hearts, roasted red peppers, pickled red onion or olives.
- Gluten-Free Option: Use gluten-free tamari or coconut aminos instead of soy sauce.
Step by Step Instructions
Step 1. Start with the tempeh and tofu.
It’s optional to press the tofu and marinate the tempeh for 20-30 minutes before baking. If you don’t have time, you can skip it or just do as long as you have time for.
To make the tempeh, cube it and mix it with the marinade ingredients. If marinating, let is sit for 20-30 minutes, tossing occasionally. In the meantime, add the block to tofu to tofu press or fold it between a dish cloth and place a heavy object on it.
When you’re ready to bake, cube the tofu and mix it with the soy sauce (or tamari), garlic powder and and a pinch of pepper.
Quick Tip: Add 1 tbsp cornstarch to the the tofu mixture for a crispy baked finish!
Transfer the tofu and tempeh cubes to a baking tray lined with parchment paper and bake for about 30 minutes until browned.
The tofu will get crispy and the tempeh will have a browned but gooey coating.
Step 3. Prepare the rest of the ingredients.
If using canned chickpeas, drain and rinse them. I used 1/4 cup chickpeas per serving (1 cup total) but you can use more or less to suit your nutritional needs.
There’s about 1.5 cups in 15 oz can, so if you want to use them all up, go ahead and use the whole can.
Chop up the cucumber and broccoli and gather your greens and hemp seeds.
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.
Dressing Options
Now you have the option to prepare a salad dressing of choice or just use some tahini and lemon to top your salad. Here are my recommendations for dressings:
- Maple Dijon Dressing: Sweet and tangy, just 4 simple ingredients, oil-free.
- Almond Satay Sauce: No blending needed, just a few simple ingredients.
- Tahini Ranch Dressing: Tahini sauce with herbs.
- Lemon Tahini Dressing: Classic lemon tahini sauce.
- Balsamic Dressing: Balsamic vinaigrette with simple ingredients.
- Zesty Italian Dressing: Tangy herb dressing, no blending needed!
- Ginger Peanut Sauce: This one is best blended for a smooth texture.
- Miso Tahini Dressing: Delicious umami tahini dressing with miso paste.
Any of these would be delicious!
Time to assemble your salad! Prepare 4 bowls and start with a handful of greens, then divide the rest of the ingredients evenly between servings.
Drizzle each with tahini, hot sauce and lemon, or a salad dressing of choice.
Quick Note: I prefer to assemble each serving separately so the ingredients are evenly divided but you can also just mix everything up in a large bowl and serve from there.
Topping Ideas
For an extra pop of flavour and texture, try any of these sprinkled or drizzled over your salad:
- vegan parmesan
- tofu ricotta
- pickled red onion
- fresh parsley, mint or basil
- nutritional yeast
- sesame seeds
- lemon
- hot sauce
- capers
- dried cranberries or raisins
- coconut bacon
Recipe FAQs
No. You can double the amount of either if you only have one available.
Sure! Any beans or lentils can be substituted for the chickpeas.
No. You can use any leafy green such as spinach or mixed greens in place of arugula. If you’re using kale or Swiss chard, I would recommend finely chopping and then massaging with 1 tsp olive oil to soften before using in the recipe.
Storing Instructions
- Meal Prep Tip: Add greens last so they’re on top or keep them to the side to prevent them from getting soggy. You’ll also want to leave the avocado off until you’re ready to eat your salad.
- The assembled salads can be stored in the fridge in a sealed container for up to 3 days.
- It’s recommended to store the dressing separately and leave the avocado off until just before serving.
- Let the tofu and tempeh cool before sealing and storing.
- Tofu and tempeh can be made up to 4 days in advance and stored in a sealed container in the fridge.
- Cucumber and broccoli can be chopped and stored ahead of time for quicker assembly.
Did you try this recipe?
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Vegan Protein Salad
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 minutes
- Yield: 4
- Category: Main Dish
- Cuisine: American
- Diet: Vegan
Description
This high-protein vegan salad packs in 30 g of plant-based protein along with 14 g of fibre for a nourishing and satisfying meal!
Ingredients
For the Marinated Tempeh
- one block of tempeh, cubed (approx. 250 g)
- 1/4 cup balsamic vinegar (60 ml)
- 2 tbsp soy sauce or gluten-free tamari (30 ml)
- 2 tbsp pure maple syrup (30 ml)
- 1 tsp garlic powder
- pinch of salt and pepper
For the Baked Tofu
- 350 g block firm or extra-firm tofu
- 1 tsp garlic powder
- 2 tbsp soy sauce
- pinch of salt and pepper
For the Salad
- 4 cups chopped and lightly steamed broccoli
- 4 cups or big handful of fresh arugula, spinach or mixed salad greens
- 2 cups diced cucumber
- 8 tbsp hemp seeds (1–2 tbsp per salad)
- 1 avocado, diced
- 1 cup chickpeas, drained and rinsed
- tahini for drizzling over top or 1 batch maple dijon dressing or lemon tahini dressing
- fresh lemon, for serving
- salt and pepper
Instructions
- Bake the Tempeh: To make the marinated tempeh, mix the marinade ingredients together in shallow dish then add the cubed tempeh. Let sit for 20-30 minutes. Option to press the tofu during this time. Bake at 400 F for 20 minutes on a baking tray lined with parchment paper. Once 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. Transfer to a parchment-paper lined baking pan and bake at 400 F for 20-30 minutes until browed. You can bake it at the same time as the tempeh.
- Steam Broccoli: You can leave the broccoli raw but it’s suggested to steam it. Bring water to a boil then add the broccoli in a steamer basked, cover and cook for 4 minutes. Remove from heat.
- Prepare Dressing (Optional): If you’re making a dressing for the salad, prepare that now.
- Assemble Salads: Prepare 4 bowls with a handful of arugula or other greens of choice. Divide the rest of the ingredients between the 4 servings. Drizzle each with tahini and lemon or a dressing of choice and enjoy.
Notes
If you’re making for meal prep, add the greens last or to the side to they don’t get soggy. Leave the avocado and any dressing off until just before serving.
Dressing Options: Maple Dijon Dressing, Miso Tahini Dressing, Almond Satay Sauce, Ginger Peanut Sauce, Balsamic Dressing.
Nutrition
- Serving Size: 1
- Calories: 596
- Sugar: 12 g
- Fat: 37 g
- Carbohydrates: 43 g
- Fiber: 14 g
- Protein: 31 g
Keywords: vegan protein salad, vegan high-protein recipes, vegan tempeh salad
Update Note: Originally published August 24, 2018.
For the tofu, what ingredient is 2 TBs?
I’m sorry, I’m not sure what you mean but the ingredient that calls for 2 tbsp is soy sauce.
Fabulous recipe, very filling and just what I need for someone out of hospital. Lots to protein!! Made it a couple of time now, never fails.
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We changed up the recipe just a bit, we just went with Tofu in place of both. Was still delicious. I have yet to find a recipe that was not on the site!!
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Thank you, Jason! Glad it was enjoyed!
Loves this bowl! The marinated tempeh was delicious, we had a hard time not eating all of it. We did substitute the arugula for spinach, simply because we didn’t have arugula in the fridge. The sauce was really tasty and complimented the other ingredients well. Husband was really happy with the high protein content. Thanks for another great recipe!
★★★★★
Amazing! So glad you enjoyed it. Thanks for the review!
Loved it!
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Sorry for my ignorance or maybe I don’t know how to read, but where is the section on how to make the marinade mentioned throughout this recipe?
It’s the ingredients listed for the marinated tempeh and instruction step 1 in the recipe card. Enjoy!
Oh my goodness. This salad was delicious! I pretty much eat salad every day for lunch, and I have not had one that was this good in a long time (maybe ever!). This will definitely be a new staple in my salad rotation. Thank you for another great recipe!
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Amazing!! So happy you loved it! Thanks for the review!
Wow, this salad was AMAZING! I don’t think I have ever made tempeh taste this good, thanks so much for this recipe! I logged my version (followed the recipe mostly but used a store bought sriracha tahini dressing) and it came out to be 35 grams of protein! That paired with healthy fats, this is a filling salad that will leave you feeling satiated for a while.
First time here on your blog, can’t wait to check out more!
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So glad you enjoyed it, Jessica!
Would like to know sodium content
I don’t have the exact sodium content but if you omit the soy sauce and use low-sodium vegetable broth instead, the sodium content for the finished recipe will be very low.
HI! This looks amazing! How much broccoli, arugula and cucumber are included in the nutrition numbers?
About 1/2 cup of chopped broccoli and cucumber and 1 cup or a big handful of arugula. They’re all so low-calorie if you’re a little off that it’s not going to make a big difference. Enjoy!
I’m just going to say that I DO think it’s good to provide the protein sources, and not unnecessary like you said, because for people like me, who are transitioning to eating less meat and a more veggie based diet, I like to know where the protein comes from without meat, you know? Of course, once I get used to this and learn where it comes from, I’ll just know but in the meantime I find it very helpful to have it pointed out to me (◠‿・)—☆
This really helps me prep for my weekly salads. Thank you so much. I tried the marinated tempeh, and have been making it ever since. I greatly appreciate the ideas. 🙂
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Awesome! So glad you’ve been liking it.
I haven’t made marinated tempeh in awhile, but it is SO delicious! Love the texture of tempeh and it’s perfect for lunch bowls 🙂