Tempeh Taco Salad Recipe – Healthy & Flavorful Plant-Based Meal

A hearty, plant-based twist on the classic taco salad, featuring seasoned tempeh as the protein-packed star. This nutritious and flavorful meal is perfect for lunch or dinner and will definitely satisfy your taste buds. If you’re looking for a delicious way to enjoy a plant-based diet while still enjoying the bold flavors of Mexican cuisine, this Tempeh Taco Salad is the way to go!

This recipe is designed to give you a complete meal that’s not only healthy but also full of vibrant flavors. The seasoned tempeh takes the place of meat, making it a perfect vegetarian or vegan option. With plenty of veggies, healthy fats from avocado and olive oil, and a zesty dressing, you won’t miss the traditional meat-based taco salad.

What is the Tempeh Taco Salad?

The Tempeh Taco Salad is a vibrant, plant-based version of the traditional taco salad. Typically, taco salads are made with ground meat (usually beef or chicken), but this recipe replaces that with tempeh, a fermented soybean product that is rich in protein and fiber. The tempeh is seasoned with chili powder, cumin, and smoked paprika, giving it a bold, taco-like flavor. This plant-based alternative is perfect for anyone looking to enjoy a healthy, hearty meal while keeping it meat-free.

Not only is this recipe packed with fresh, colorful veggies like tomatoes, bell peppers, and avocado, but it’s also topped off with a tangy lime-cilantro dressing, making every bite burst with flavor.

Origin of the Tempeh Taco Salad

Tempeh, which originates from Indonesia, has been enjoyed for centuries in Southeast Asia. It’s made from fermented soybeans and is considered a high-protein, nutritious food. Over the years, tempeh has gained popularity worldwide as a meat substitute, especially in vegetarian and vegan cuisines. The concept of using tempeh in place of traditional meats for recipes like tacos, salads, and burgers has grown in popularity, as it allows people to enjoy familiar flavors while making a healthier choice.

The taco salad, on the other hand, is a Mexican-inspired dish that has become a staple in American cuisine, typically featuring a combination of ground meat, lettuce, tomatoes, cheese, sour cream, and dressing. By combining the vibrant flavors of a taco salad with the nutritional benefits of tempeh, we create a delicious, protein-packed salad that is both satisfying and fresh.

Ingredients with Quantity

For the Seasoned Tempeh:

• 8 oz tempeh, crumbled or diced
• 2 tablespoons olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper (optional)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons tomato paste
• 1/4 cup vegetable broth or water
• 1 tablespoon lime juice

For the Salad:

• 6 cups mixed greens (romaine, spinach, or spring mix)
• 1 cup cherry tomatoes, halved
• 1 bell pepper (any color), diced
• 1/2 red onion, thinly sliced
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 can (15 oz) black beans, drained and rinsed
• 1 avocado, diced
• 1/2 cup shredded cheese (optional – use vegan if desired)
• 1/4 cup fresh cilantro, chopped

Lime-Cilantro Dressing:

• 1/4 cup olive oil
• 3 tablespoons fresh lime juice
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey or maple syrup
• 2 tablespoons fresh cilantro, chopped
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

For Serving:

• Tortilla chips or baked tortilla strips
• Lime wedges
• Hot sauce (optional)
• Sour cream or vegan alternative (optional)

Step-by-Step Directions and Preparation Method of Tempeh salad

Preparing the Tempeh:

1. Prep Tempeh: Start by crumbling the tempeh into bite-sized pieces using your hands or a fork. You can also dice it if you prefer more uniform pieces.
2. Sauté Aromatics: Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes, until softened. Add the minced garlic and cook for another minute until fragrant.
3. Cook Tempeh: Add the crumbled tempeh to the skillet. Cook for 5-6 minutes, stirring occasionally, until the tempeh is golden brown and slightly crispy.
4. Season the Tempeh: Add all the spices—chili powder, cumin, smoked paprika, oregano, garlic powder, cayenne pepper (optional), salt, and black pepper—along with the tomato paste. Stir everything to coat the tempeh evenly.
5. Add Liquid: Pour in the vegetable broth or water and lime juice. Cook for another 3-4 minutes until the liquid is absorbed, and the tempeh is well-seasoned.
6. Taste and Adjust: Taste the tempeh and adjust the seasoning with more salt, pepper, or spices if necessary. Set the tempeh aside to cool slightly.

Making the Dressing:

1. Whisk the Dressing: In a small bowl, whisk together olive oil, lime juice, apple cider vinegar, honey (or maple syrup), cilantro, garlic, and cumin.
2. Season: Add salt and pepper to taste. Set aside to allow the flavors to combine.

Assembling the Salad:

1. Prepare the Vegetables: Wash and chop all the vegetables. If you are using frozen corn, make sure to thaw and drain it.
2. Build the Base: Divide the mixed greens between 4 serving bowls or arrange them on a large platter.
3. Add Toppings: Top the greens with the seasoned tempeh, cherry tomatoes, bell pepper, red onion, corn, and black beans.
4. Finish the Salad: Add the diced avocado, cheese (if using), and fresh cilantro on top.
5. Dress the Salad: Drizzle the lime-cilantro dressing generously over the salad. Serve with tortilla chips, lime wedges, and hot sauce for an added kick.

Variations of Tempeh Taco Salad

Mediterranean Style:

• Seasoning: Replace the tempeh seasoning with oregano, basil, and lemon zest.
• Additions: Add olives, cucumber, and feta cheese.
• Dressing: Use a lemon vinaigrette instead of lime dressing.

Asian-Inspired:

• Seasoning: Season tempeh with soy sauce, ginger, and sesame oil.
• Additions: Include edamame, shredded carrots, and sesame seeds.
• Dressing: Use a sesame-ginger dressing.

Southwestern Style:

• Additions: Roast poblano peppers and add jicama, pumpkin seeds, and queso fresco.
• Dressing: Use a chipotle-lime dressing for an extra smoky flavor.

Protein Boost:

• Additions: Include hemp seeds or pumpkin seeds for a protein boost.
• Quinoa: Add quinoa for extra protein and texture.

FAQs About Tempeh salad

1. Can I make this salad ahead of time?
Yes, you can prepare the tempeh and dressing a few days in advance. It’s best to assemble the salad just before serving to prevent the greens from wilting.

2. Can I substitute tempeh with tofu?
Yes, if you prefer tofu, you can use it instead of tempeh. However, tofu has a softer texture and may need to be pressed to remove excess moisture.

3. Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as long as you use gluten-free tortillas or tortilla chips.

4. Can I freeze the tempeh for later use?
You can freeze the cooked tempeh, but the texture may change slightly when reheated.

Conclusion: Tempeh Taco Salad

In conclusion, this Tempeh Taco Salad is an amazing option for those looking to enjoy a delicious, nutritious, and plant-based meal. The tempeh takes center stage as the protein-packed component, while the combination of fresh vegetables and the tangy lime-cilantro dressing offers a burst of flavors in every bite. Whether you’re following a vegetarian or vegan diet or simply trying to eat healthier, this recipe will surely satisfy your cravings for a tasty, filling salad.

Perfect for any day of the week, this tempeh taco salad is sure to become one of your favorite go-to meals. So gather your ingredients, get cooking, and enjoy this tasty salad with a twist!

Tempeh Taco Salad Recipe – Healthy & Flavorful Plant-Based Meal

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• Author: David Andersson
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

The Tempeh Taco Salad is a vibrant, plant-based version of the traditional taco salad. Typically, taco salads are made with ground meat (usually beef or chicken), but this recipe replaces that with tempeh, a fermented soybean product that is rich in protein and fiber. The tempeh is seasoned with chili powder, cumin, and smoked paprika, giving it a bold, taco-like flavor. This plant-based alternative is perfect for anyone looking to enjoy a healthy, hearty meal while keeping it meat-free.

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Ingredients

Scale 1x2x3x

For the Seasoned Tempeh:

• 8 oz tempeh, crumbled or diced
• 2 tablespoons olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper (optional)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons tomato paste
• 1/4 cup vegetable broth or water
• 1 tablespoon lime juice

For the Salad:

• 6 cups mixed greens (romaine, spinach, or spring mix)
• 1 cup cherry tomatoes, halved
• 1 bell pepper (any color), diced
• 1/2 red onion, thinly sliced
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 can (15 oz) black beans, drained and rinsed
• 1 avocado, diced
• 1/2 cup shredded cheese (optional – use vegan if desired)
• 1/4 cup fresh cilantro, chopped

For the Lime-Cilantro Dressing:

• 1/4 cup olive oil
• 3 tablespoons fresh lime juice
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey or maple syrup
• 2 tablespoons fresh cilantro, chopped
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

For Serving:

• Tortilla chips or baked tortilla strips
• Lime wedges
• Hot sauce (optional)
• Sour cream or vegan alternative (optional)

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Instructions

Preparing the Tempeh:

1. Prep tempeh: Crumble tempeh into bite-sized pieces using your hands or a fork.
2. Sauté aromatics: Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 3-4 minutes until softened. Add garlic and cook for another minute.
3. Add tempeh: Add crumbled tempeh to the skillet and cook for 5-6 minutes, stirring occasionally, until lightly browned.
4. Season: Add all spices (chili powder through black pepper) and tomato paste. Stir to coat tempeh evenly.
5. Add liquid: Pour in vegetable broth and lime juice. Cook for 3-4 minutes until liquid is absorbed and tempeh is well-seasoned.
6. Taste and adjust: Season with additional salt, pepper, or spices as needed. Set aside to cool slightly.

Making the Dressing:

1. Whisk together: In a small bowl, whisk together olive oil, lime juice, vinegar, honey, cilantro, garlic, and cumin.
2. Season: Add salt and pepper to taste. Set aside.

Assembling the Salad:

1. Prepare vegetables: Wash and chop all vegetables. If using frozen corn, thaw and drain.
2. Build the base: Divide mixed greens among 4 serving bowls or arrange on a large platter.
3. Add toppings: Top with seasoned tempeh, tomatoes, bell pepper, red onion, corn, and black beans.
4. Finish: Add diced avocado, cheese (if using), and fresh cilantro.
5. Dress and serve: Drizzle with lime-cilantro dressing and serve with tortilla chips and lime wedges.

Notes

This protein-packed, plant-based taco salad is a bold and satisfying option for lunch or dinner. Customize it with your favorite toppings like avocado, corn, or a squeeze of lime. For extra crunch, toss in a handful of crushed tortilla chips just before serving!

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Category: Salad
• Method: Stovetop
• Cuisine: Mexican-Inspired

Nutrition

• Serving Size: 1 bowl
• Calories: 350
• Sugar: 6g
• Sodium: 480mg
• Fat: 18g
• Saturated Fat: 3g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 7g
• Protein: 21g
• Cholesterol: None

Keywords: Tempeh Taco Salad