Recipes · American · Main Courses
Tempeh & Vegetable Salad with Lemon-Herb Vinaigrette
One serving has 385 kcal and 25 g protein, and at least a fifth of a woman's daily need of vitamin K (89%), manganese (87%), copper (80%), phosphorus (53%), riboflavin (45%) and magnesium (43%). Ready in 40 minutes.
- Preparation: 30 min
- Cooking: 10 min
- Makes: 1 serving (271 g)
- Difficulty: Easy
- Diets: Dairy-free, Nut-Free, Vegan, Halal, Kosher, Hindu Vegetarian, Buddhist
- Contains: gluten, sesame, soy
Ingredients
- 100 g Tempeh
- 3 g Seeds, sesame seeds, whole, roasted and toasted
- 50 g Lettuce, green leaf, raw
- 50 g Cucumber, raw
- 30 g Soy sauce
- 3 g Garlic, raw
- 15 g Oil, olive, salad or cooking
- 5 g Spearmint, fresh
- 10 g Lemon juice, raw
- 5 g Ginger root, raw
Method
- Mix the ingredients for the tempeh marinade in a bowl: 2 tbsp soy sauce, 1 tbsp olive oil, 1 clove minced garlic, 1 tsp grated ginger. Marinate the tempeh slices for at least 30 minutes.
- Heat a skillet over medium heat. Add the marinated tempeh slices and cook until they are golden brown on both sides. Remove from heat and set aside.
- Combine the lettuce, avocado and cucumber slices in a large mixing bowl.
- Whisk the olive oil, lemon juice, finely chopped herbs, salt, and black pepper in a small bowl for the vinaigrette
- Drizzle the vinaigrette over the salad and toss gently to coat all the ingredients.
- Arrange the cooked tempeh slices on top of the salad.
- Garnish with toasted sesame seeds for added crunch and a touch of elegance.
- Serve immediately. Chef's Notes: The Lemon-Herb vinaigrette adds a zesty and aromatic touch to the salad, complementing the vegetables' freshness and the tempeh's richness. Toasted sesame seeds enhance the visual appeal and provide a nutty flavor that elevates the dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 385 kcal | 18% |
| Carbohydrates | 16 g | |
| Water | 196 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 24.7 g | 52% |
| Tryptophan | 0.21 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.5 g | |
| Lysine | 0.98 g | |
| Methionine | 0.2 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.96 g | |
| Tyrosine | 0.71 g | |
| Valine | 1 g | |
| Histidine | 0.5 g | |
| Fat | 27.6 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 194 mg | 19% |
| Copper | 0.72 mg | 80% |
| Iron | 4.9 mg | 27% |
| Magnesium | 134 mg | 43% |
| Manganese | 1.6 mg | 87% |
| Phosphorus | 372 mg | 53% |
| Potassium | 793 mg | 17% |
| Selenium | 2 µg | 4% |
| Sodium | 1,675 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 61.5 µg | 15% |
| Cobalamin (vitamin B12) | 0.08 µg | 3% |
| Choline | 18 mg | 4% |
| Vitamin A | 198 µg | 28% |
| Vitamin C | 11.1 mg | 15% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 80.4 µg | 89% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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