Why You’ll Love This Recipe
You’ll love this salad because it’s not your typical “light” salad—it’s hearty, filling, and full of texture. The combination of tofu, tempeh, and chickpeas provides a triple dose of plant-based protein, while the vegetables and dressing add freshness and zest. It’s entirely vegan, gluten-free, and customizable, making it a go-to option for quick healthy meals that don’t compromise on taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Firm tofu, pressed and cubed
- Tempeh, sliced or cubed
- Cooked or canned chickpeas, drained and rinsed
- Olive oil or avocado oil
- Smoked paprika
- Garlic powder
- Salt and black pepper
- Mixed salad greens (spinach, kale, arugula, or lettuce)
- Cherry tomatoes, halved
- Cucumber, sliced
- Red onion, thinly sliced
- Avocado, sliced
- Lemon-tahini dressing or vinaigrette of choice
Directions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss the chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread them on the baking sheet and roast for 20–25 minutes until crispy.
- While the chickpeas roast, heat a skillet over medium heat. Add a drizzle of oil and cook the tofu cubes until golden and crispy on all sides. Remove and set aside.
- In the same pan, cook the tempeh slices until golden brown, about 3–4 minutes per side.
- In a large bowl, assemble the salad by layering the greens, cherry tomatoes, cucumber, red onion, and avocado.
- Top with the cooked tofu, tempeh, and roasted chickpeas.
- Drizzle with lemon-tahini dressing or your favorite vinaigrette just before serving. Toss gently to coat.
Servings and timing
This recipe serves about 4 people. Preparation takes around 15 minutes, and cooking/roasting time is approximately 25 minutes, for a total of 40 minutes.
Variations
- Add roasted sweet potatoes or quinoa for extra fiber and heartiness.
- Use BBQ sauce or teriyaki glaze to flavor the tofu and tempeh.
- Swap chickpeas for black beans or lentils.
- Add shredded carrots, beets, or bell peppers for more color and crunch.
- Make it spicy with a drizzle of sriracha or chili oil.
Storage/Reheating
Store components separately in airtight containers in the refrigerator for up to 4 days. Keep the dressing in a small jar to add just before eating. The tofu, tempeh, and chickpeas can be reheated in a skillet or air fryer for a few minutes to regain crispiness before serving.
FAQs
1. Can I eat this salad cold?
Yes, this salad is delicious both cold and warm, making it perfect for meal prep or on-the-go lunches.
2. How do I make the tofu extra crispy?
Press the tofu well to remove excess water, and make sure the pan is hot before adding it. You can also toss the tofu in a bit of cornstarch before cooking.
3. Can I bake the tofu and tempeh instead of pan-frying?
Yes, bake them at 400°F (200°C) for 25–30 minutes, flipping halfway through for even crispiness.
4. What dressing goes best with this salad?
A lemon-tahini dressing, balsamic vinaigrette, or maple-Dijon dressing pairs beautifully with the smoky tofu and tempeh.
5. Is this salad gluten-free?
Yes, as long as your tempeh and seasonings are gluten-free, the entire recipe is gluten-free.
6. Can I add grains to make it a meal?
Absolutely! Add cooked quinoa, brown rice, or farro to make it even more filling.
7. What’s the best way to prepare tempeh?
Steam the tempeh for 10 minutes before cooking to remove any bitterness and help it absorb marinades better.
8. Can I use air-fried chickpeas?
Yes, air-frying chickpeas is a great option for an extra crispy texture—just cook them at 390°F (200°C) for 10–12 minutes.
9. Can I substitute tofu or tempeh?
You can replace tofu with seitan or omit one of the proteins and increase the others depending on your preference.
10. How long does this salad stay fresh?
When stored properly with the dressing kept separate, it will stay fresh for up to 4 days in the refrigerator.
Conclusion
This Vegan Salad with Tofu, Tempeh & Chickpeas is the ultimate combination of flavor, texture, and nutrition. Packed with plant-based protein and fresh vegetables, it’s both satisfying and energizing. Easy to customize and perfect for meal prep, it’s a versatile dish that works as a hearty lunch, a post-workout meal, or a wholesome dinner any day of the week.
PrintVegan Salad with Tofu, Tempeh & Chickpeas
This Vegan Salad with Tofu, Tempeh & Chickpeas is a hearty, protein-rich salad loaded with crispy tofu, golden tempeh, and roasted chickpeas over fresh greens and vegetables. It’s satisfying, colorful, and perfect for meal prep or a nourishing lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Salad, Main Course
- Method: Baking, Pan-Frying
- Cuisine: Fusion
- Diet: Vegan
Ingredients
- 1 block firm tofu, pressed and cubed
- 1 block tempeh, sliced or cubed
- 1 can (15 oz) cooked chickpeas, drained and rinsed
- 2 tbsp olive oil or avocado oil, divided
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and black pepper to taste
- 6 cups mixed salad greens (spinach, kale, arugula, or lettuce)
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1 avocado, sliced
- 1/4 cup lemon-tahini dressing or vinaigrette of choice
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Toss the chickpeas with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Spread them on the baking sheet and roast for 20–25 minutes until crispy.
- While chickpeas roast, heat a skillet over medium heat. Add 1/2 tbsp oil and cook tofu cubes until golden and crispy on all sides. Remove and set aside.
- In the same pan, add remaining oil and cook tempeh slices for 3–4 minutes per side until golden brown.
- In a large salad bowl, layer mixed greens, cherry tomatoes, cucumber, red onion, and avocado.
- Top with the cooked tofu, tempeh, and roasted chickpeas.
- Drizzle with lemon-tahini dressing or vinaigrette just before serving. Toss gently to coat and enjoy.
Notes
- For extra crispiness, toss tofu in cornstarch before pan-frying.
- Steam tempeh for 10 minutes before cooking to reduce bitterness.
- Use air-fried chickpeas for a crunchier texture.
- Store components separately for freshness and add dressing before serving.
- Add quinoa, sweet potatoes, or grains for a heartier meal.
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6g
- Sodium: 520mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 21g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 22g
- Cholesterol: 0mg
