The Great Big Vegan Salad (30g protein!)
The GREAT. BIG. VEGAN. SALAD. This is it.
I could probably get away with not writing any introduction to this one and just let you drool. Drool over crispy pan-fried tempeh bacon, juicy tomatoes and creamy avocado. Wish you were currently snacking on a big bowl full of marinated mushrooms, roasted zucchini and simple herb lentils.
But, I want to shout from the rooftops about how much I love this salad.
Friends, this is what I’m talking about when I tell you to eat more salads.
I double dog dare you to be hungry after enjoying this bad boy.
Full of nutrients like iron (46% daily value), calcium, vitamin C, fiber (92% daily value) and protein. 30g to be exact.
30g of vegetarian good for you protein, minus the cholesterol and load of saturated fat.
I made all the ingredients over the weekend and kept in individual containers in the fridge. During the week, I added a handful here and there to create this big bowl of beauty. With enough fiber and protein to keep me satisfied for hours, I am declaring this the salad that even salad haters will love.
So go on, make all the layers or just a few but please promise me you will make this. Soon.
Below you will find the quick ingredient and how-to list for creating 4-5 giant salad bowls. Preheat the oven to 400 degrees and make the lentils, zucchini and mushrooms first. While those are cooking, prepare the rest of the ingredients.
Herbed Lentils: Cook 1 cup lentils, drain off any excess water. Toss lentils with 1 tsp. olive oil and 1/4 cup of whatever herbs you have lying around: chives, parsley, mint, basil.
Marinated Mushrooms: Clean and thinly slice 8 oz. button mushrooms. Whisk together 1 tbsp. soy sauce, 1 tbsp. sesame oil, 1 garlic clove grated and 1/4 cup water or vegetable broth. Layer mushrooms in a baking dish and pour marinade on top. Bake for 15- 20 minutes in a 400 degree oven until roasted and slightly crispy.
Roasted Zucchini: Thinly slice 3 zucchini into 1/2 moons. Toss with 1 tsp. oil and pinch salt/pepper. Arrange in a single file on a baking sheet and roast for 20 minutes, flipping halfway through.
Tempeh Bacon: Very thinly slice an 8oz. package of tempeh. Whisk together 2 tbsp. maple syrup, 1 tbsp. olive oil, 1/2 tsp. cumin, 1/8 tsp. cayenne pepper, 1 tbsp. soy sauce, pinch freshly ground black pepper. Place temepeh in a shallow bowl and cover with marinade. Let soak for at least 15 minutes. To fry, place tempeh slices in a hot skillet and let cook 1-3 minutes per side until brown and crispy. Cook longer for crispier tempeh.
Dairy-Free Ranch Dressing: 1/2 cup mayo or dairy-free mayo, 1/4 cup soymilk, handful of fresh parsley, roughly chopped, 1 tsp. dried dill, 1 tsp. garlic power, fresh ground pepper. Mix all ingredients together.
Other ingredients: 1 large ripe avocado, 1 pint cherry tomatoes, 2 heads romaine lettuce, roughly chopped.
To assemble, layer 1/2 head of romaine lettuce in a large bowl. Top with 1/3 cup lentils, 1/4 avocado, chopped, 1/3 cup mushrooms, 1/3-1/2 cup cooked zucchini, 2 oz. tempeh bacon, 1/3 cup cherry tomatoes. Drizzle with ranch dressing.
And there you have it. 5 servings of vegetables, 21g of fiber, 32g of protein. Done.
This salad looks delicious! It’s been less than a week since I officially turned vegetarian (although technically I have been for two months now) and I’ve already gotten that question. This salad is a great response! I need to try tempeh.
I hope you like it! I wasn’t a huge fan of tempeh when I first became vegetarian but now I am a tempeh-loving-gal! It’s my favorite meat alternative.
Looks fabulous and my two friends that recommended it to me both said it was awesome! Can’t wait!
Two questions..
Where do i get tempeh? Never even heard of it.
I see a squeezed lemon in your pictures! Where does it fit in?
Hi Giselle,
Thanks for the comment! Really hope you enjoy the salad 🙂 I used a squeeze of lemon juice in addition to ranch dressing. I love the taste of fresh citrus in my salads. I didn’t include it because I didn’t know if anyone else would! Tempeh is a fermented bean cake, popular in Indonesian cuisine and a great vegetarian protein. Are you close to a trader joe’s? That’s where I purchase my tempeh! Many natural grocers should carry it or you could find it online at iherb.com and Amazon. If you can’t find it, I would sub baked tofu for the tempeh bacon.
Oh my gosh this looks amazing.. I’m going to have to try it this weekend, I have everything except the Romaine.
Yay! Hope you enjoy! 🙂
Yum! I would love to make this! And add some roasted corn…mmm.
How many calories are in this meal? It looks AMAZING but I think I could only eat half a serving.
Hi Vanessa, the salad has 480 calories, 16g fat, 56g CHO, 26g fiber, 31g protein without the dressing. You could absolutely eat 1/2 of it and still feel full and satisfied!
I made this for three non vegans. They all loved it. They were all stuffed and they ate every bit of it which surprised me because this is a VERY filling salad. I will be making this again and again and again. I loved the ranch dressing. It was so yummy…oh and the tempeh…
Thanks Vanessa! It IS a filling salad! I find that I need bigger lunches or I am starving by 3PM and can’t concentrate at work. So, I started making this salad and problem solved! It’s not too heavy but keeps me full until dinner! For around 500 calories, that’s a win-win in my book 🙂
This looks incredible!! Not to mention how jam-packed with nutrients it is! Bookmarked 🙂
Thanks Jen! 🙂
This salad is ridiculous in the absolute BEST way! I want it for lunch today! Luckily I am headed to the store after work. My husband will love this too. I was just thinking about lunches next week!
I’ve always wanted to make tempeh bacon and I love the idea of using lentils in salad which is something I don’t usually do.
This looks amazing and the nutrients are a bonus! Pinning for menu planning 🙂
Ummm yes please! I just ate dinner and I want this!