Mixed Grain Salad with Crispy Tempeh and Harissa Dressing

This nourishing, flavour-packed salad starts with a base of cooked mixed grains, rich in fibre, B vitamins, iron, and zinc. You can use convenient ready-cooked grain pouches, or prepare your own mix of rice, bulgur, or quinoa if you prefer.

Tempeh, made from whole fermented soybeans, is a fantastic source of complete plant protein, offering all nine essential amino acids. I like to marinate it in tamari and nutritional yeast, then bake it until it’s crisp and golden at the edges.

Tossed with creamy avocado and olives for heart-healthy fats, and brightened up with red peppers and tomatoes for a generous dose of vitamin C, this salad is satisfying, balanced, and ideal for a post-training meal or nutritious everyday lunch.

From : The Vegan’s Athlete’s Cookbook

Serves 4

2 x 250g pouches cooked mixed grains (e.g. rice, quinoa or bulgur wheat)

200g tempeh

2 tbsp tamari or soy sauce

1 tbsp nutritional yeast flakes

2 red peppers, deseeded and cut into strips

10 baby plum tomatoes, halved

2 cloves garlic, finely chopped

4 tbsp extra-virgin olive oil

1 tbsp harissa paste

1 tsp agave or maple syrup

25g black olives, pitted and halved

1 avocado, peeled and cubed

A small handful of flat-leaf parsley, finely chopped

 Preheat the oven to 200°C /fan 180°C/ gas mark 6.

Cut the tempeh into 2cm cubes, add to a bowl and toss with the tamari and nutritional yeast. Spread out on a lined baking tray then bake for 25 minutes, tossing regularly.

In a roasting tin, combine the pepper strips with the tomatoes, garlic and 2 tablespoons of the olive oil, and season with salt and black pepper. Roast in the oven for 25 minutes, until the peppers are soft and just starting to char. Remove from the oven and allow to cool a little.

In a small bowl, whisk together the remaining olive oil, harissa paste and agave or maple syrup.

In a large serving bowl, combine the cooked grains, roasted vegetables, tempeh, olives, avocado, parsley, and the dressing. Season with salt and black pepper and toss well to ensure the dressing coats everything. Serve immediately.

Per serving 501 cals, 20g protein, 24g fat (4g saturates), 46g carbs (6g total sugars), 12g fibre