Salads > Salads for Special Diets > Vegan Salads (as main course) > Vegan Protein Salads (Tofu, Tempeh, Seitan)

Mediterranean Tempeh Salad

A hearty and flavorful Mediterranean Tempeh Salad packed with plant-based protein and healthy fats. This salad features marinated and pan-fried tempeh, combined with classic Mediterranean ingredients like cucumbers, tomatoes, olives, and a bright lemon-herb dressing. A perfect vegan main course for lunch or dinner.

Prep Time
20 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 block (8 oz) Tempeh
  • 3 tablespoons Olive oil
  • 2 tablespoons Lemon juice
  • 1 teaspoon Dried oregano
  • 2 cloves, minced Garlic
  • 1 medium, diced Cucumber
  • 2 medium, diced Tomato
  • 1/4 medium, thinly sliced Red onion
  • 1/2 cup, pitted and halved Kalamata olives
  • 1/4 cup, chopped Fresh parsley
  • 2 tablespoons, chopped Fresh mint
  • 5 oz Mixed greens or romaine lettuce
  • 1/4 cup, crumbled Vegan feta cheese (optional)

Marinate the Tempeh

Steam or boil the tempeh for 10 minutes to reduce bitterness. Let cool slightly, then cut into 1/2-inch cubes. In a bowl, whisk together 2 tablespoons of olive oil, lemon juice, dried oregano, and minced garlic. Add the tempeh and toss to coat. Marinate for at least 15 minutes, or up to 30 minutes in the refrigerator.

Cook the Tempeh

Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated tempeh and cook for 8-10 minutes, flipping occasionally, until golden brown and slightly crispy.

Prepare the Salad

In a large bowl, combine the mixed greens or romaine lettuce, diced cucumber, diced tomato, thinly sliced red onion, and halved Kalamata olives.

Assemble the Salad

Add the cooked tempeh to the salad bowl. Sprinkle with fresh parsley and fresh mint. If desired, top with crumbled vegan feta cheese. Serve immediately.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and preparation methods.
Calories: 180
Protein: 12g
Fat: 10g
Carbohydrates: 10g
Fiber: 4g

Other Considerations for Nutrition

This salad is a good source of plant-based protein, healthy fats, and fiber. Choose tempeh that is made with whole soybeans for the most nutritional benefits. Reduce sodium by using olives that aren't packed in brine.

← Mediterranean Roasted Vegetable Salad with Halloumi Mediterranean Vegan Salad with Almond-Lemon Dressing →

FAQ

  • Can I grill the tempeh?

    Yes, grilling the tempeh will give it a nice smoky flavor. Grill over medium heat for 5-7 minutes per side, or until heated through and slightly charred.
  • Can I use a different type of olive?

    Yes, feel free to use your favorite type of olive, such as green olives or Castelvetrano olives.
  • Can I add chickpeas to this salad?

    Yes, chickpeas would be a great addition to this salad for extra protein and fiber.