Plant-Based Protein Bowl

This high-protein vegan salad has transformed my weeknight dinner routine with its perfect balance of nutrition and flavor. Combining crisp vegetables with protein-packed tempeh and tofu, it delivers a satisfying meal that keeps me energized for hours.

I created this recipe during a fitness challenge when I needed more plant-based protein in my diet. Now it's become my favorite post-workout meal that even my non-vegan friends request the recipe for after trying it.

Ingredients

• Tempeh provides a nutty flavor and chewy texture while delivering complete protein
• Firm tofu absorbs flavors beautifully look for extra firm varieties for best texture
• Broccoli adds crucial fiber and nutrients lightly steaming maintains its crunch
• Fresh arugula or spinach brings peppery freshness use the freshest greens possible
• Hemp seeds deliver a protein boost with omega fatty acids sprinkle generously
• Avocado contributes healthy fats choose ones that yield slightly to gentle pressure
• Chickpeas offer additional protein and fiber canned works perfectly when rinsed well
• Balsamic vinegar creates depth in the tempeh marinade aged varieties have best flavor
• Maple syrup balances acidity with natural sweetness pure maple is worth the splurge
• Tahini drizzle ties everything together look for stone ground varieties for smoothest texture

Step-by-Step Instructions

Marinate the Tempeh

Combine balsamic vinegar, soy sauce, maple syrup, garlic powder, salt and pepper in a shallow dish. Add cubed tempeh and let it absorb the flavors for 20-30 minutes. This marinating time is crucial as tempeh can be bland without proper seasoning. The marinade infuses the protein with a perfect balance of sweet and savory notes.

Prepare the Tofu

While tempeh marinates, press excess moisture from tofu by wrapping in clean kitchen towels and placing something heavy on top for 10 minutes. Then cube and toss with soy sauce, garlic powder, salt and pepper. The pressing step ensures the tofu will become crispy rather than soggy when baked.

Bake Proteins

Arrange marinated tempeh and seasoned tofu on separate sides of a parchment-lined baking sheet. Bake at 400°F for 20-30 minutes until golden brown and slightly crisp at edges. The high heat caramelizes the marinade on the tempeh while creating perfect texture on the tofu.

Steam Broccoli

Bring water to a boil in a pot with a steamer basket. Add chopped broccoli, cover, and steam for exactly 4 minutes. Immediately transfer to cold water to stop cooking. This quick steaming preserves nutrients while softening the broccoli just enough to make it easier to digest while maintaining some crunch.

Assemble Your Salad

Start with a bed of fresh greens in each bowl. Arrange sections of broccoli, cucumber, avocado, chickpeas, baked tempeh and tofu. Sprinkle hemp seeds generously over the top. The presentation in sections allows you to enjoy each component while making a visually appealing meal.

Dress and Serve

Drizzle with tahini and squeeze fresh lemon juice over everything. Alternatively, use one of the suggested dressings. Add a final sprinkle of salt and fresh cracked pepper. The tahini adds creaminess while the lemon brightens all the flavors.

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Hemp seeds are my secret ingredient in this recipe. Often overlooked, these tiny powerhouses add a nutty flavor while boosting the protein content significantly. My partner initially turned his nose up at them but now specifically asks if I remembered to add the "crunchy little seeds" to our salads.

Storage Success

This salad was designed with meal prep in mind. Store all components separately in airtight containers in the refrigerator. The tempeh and tofu will stay delicious for up to 4 days, while steamed broccoli remains fresh for 2-3 days. Keep greens in a container lined with paper towel to absorb excess moisture. Slice avocado and add dressing only at serving time to prevent browning and sogginess. Assemble each portion fresh for the best texture contrast.

Dietary Adaptations

This recipe is naturally vegan and can be easily modified for various dietary needs. For gluten-free diets, simply substitute tamari for soy sauce in the marinades. If you follow a soy-free diet, replace tempeh and tofu with roasted chickpeas or lentil patties. Those avoiding nuts can skip the tahini drizzle and opt for the maple dijon dressing instead. For lower fat options, reduce the avocado and hemp seed portions and increase the protein elements.

Serving Suggestions

While delicious on its own, this protein salad pairs beautifully with a side of warm quinoa or brown rice to create an even more substantial meal. For a refreshing summer dinner, serve alongside chilled cucumber soup. This salad also works wonderfully packed into a wrap with additional hummus for a portable lunch option. For entertaining, create a build-your-own salad bar with all components separately arranged on a large platter, allowing guests to customize their portions.

Make It Your Own

The beauty of this recipe lies in its flexibility. Try roasted sweet potatoes instead of chickpeas for additional complex carbs. Experiment with different protein sources like seitan or edamame based on your preferences. The tempeh marinade works equally well with pressed extra-firm tofu if you prefer a uniform protein. Seasonal vegetables can be substituted based on availability seasonal roasted vegetables make an excellent winter variation.

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Commonly Asked Questions

→ Can I prepare this salad in advance?

Yes! This salad works great for meal prep. Keep the greens separate and add them just before serving to prevent sogginess. Also leave the avocado and dressing off until you're ready to eat. The marinated tempeh and baked tofu can be prepared up to 3-4 days in advance.

→ What dressings work best with this salad?

Several dressings complement this salad beautifully. Try Cilantro Tahini Sauce, Maple Dijon Dressing, Miso Tahini Dressing, Almond Satay Sauce, Ginger Peanut Sauce, or simple Balsamic Dressing. Plain tahini drizzled with fresh lemon juice also works wonderfully.

→ Do I need to steam the broccoli?

While steaming is recommended for easier digestion and a milder flavor, you can leave the broccoli raw if you prefer more crunch and stronger flavor. If steaming, the recommended time is just 4 minutes to maintain some texture while softening it slightly.

→ Can I substitute the proteins in this salad?

Absolutely! While tempeh and tofu provide excellent plant-based protein, you can substitute with other plant proteins like additional chickpeas, lentils, edamame, or even plant-based meat alternatives. Adjust cooking methods accordingly for your protein of choice.

→ How important are the hemp seeds in this recipe?

Hemp seeds add significant nutritional value, contributing protein, essential fatty acids, and a pleasant nutty flavor. However, you can substitute with sunflower seeds, pumpkin seeds, or chopped nuts if hemp seeds aren't available. The texture and protein boost they provide is worth including some type of seed or nut.

→ Is this salad filling enough as a main dish?

Yes, with 30g of protein and 14g of fiber per serving, this salad is designed to be satisfying as a complete meal. The combination of protein, healthy fats from avocado and hemp seeds, and fiber-rich vegetables helps maintain fullness for hours after eating.