This hearty salad pairs protein-rich tempeh with massaged kale, quinoa, cherry tomatoes, and pepitas, finished with a creamy tahini-Dijon dressing. It’s simple to make, holds up well for meal prep, and delivers satisfying savory crunch and bright, fresh flavors.

I originally intended to use chickpeas, but I didn’t have any cooked ones on hand and chose tempeh instead. The tempeh becomes crisp on the outside and deeply savory — almost like gentle croutons that add texture without being hard to chew. Chickpeas would also be delicious here if you prefer them.

Tempeh can be polarizing, but a key step is steaming or simmering it first. That reduces any bitterness and improves the texture so it roasts to a tender, golden finish. After simmering, it’s tossed with seasonings and roasted until it browns in spots.

Kale is ideal for this salad because it’s sturdy and keeps its texture even after massaging. Massaging with lemon softens it and reduces volume while keeping a pleasant chew. If you prefer a tender green like spinach or arugula, skip the massaging step and simply toss with lemon juice.

This recipe is versatile. Below are substitution suggestions based on common pantry swaps and general experience.

Substitution recommendations:

• Tempeh – A 15-ounce can of drained and rinsed chickpeas can be used instead; skip the simmering step if using chickpeas.
• Vegetable broth – Use water or no-salt-added broth to reduce sodium while simmering the tempeh.
• Tahini – Tahini gives a distinctive sesame flavor. If you have a sesame allergy, sunbutter may work as an alternative, though the dressing flavor will change.
• Dijon mustard – Stone-ground mustard or a smaller amount of yellow mustard can substitute if needed.
• Kale – Any kale variety works; tear into bite-sized pieces. For tender greens, use spinach, arugula, or chopped romaine and omit massaging.
• Cooked quinoa – Swap any cooked grain such as farro, buckwheat, or short-grain brown rice.
• Pepitas (pumpkin seeds) – Toasted pepitas, sunflower seeds, chopped almonds, or a small amount of hemp seeds are good alternatives.
• Cherry tomatoes – Any diced tomato or diced red bell pepper offers a cool, juicy counterpoint to the savory components.

The recipe comes together quickly — I usually make it in about 30 minutes, so it’s great for meal prep or a filling weeknight dinner.

Yield: 4 servings

Comforting Tempeh Kale Salad

This hearty, meal-prep friendly salad combines roasted tempeh, massaged kale, quinoa, tomatoes, and pepitas, finished with a creamy tahini-Dijon dressing.

Prep Time
5 minutes

Cook Time
25 minutes

Total Time
30 minutes

Ingredients

For the crusted tempeh

• 8 ounces (225 g) tempeh, cut into 1-inch (2.5 cm) cubes
• 1 cup (235 ml) vegetable broth
• 2 tablespoons (10 g) nutritional yeast
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon paprika
• 1/8 teaspoon black pepper
• Cooking oil spray, optional

For the tahini dressing

• 1/4 cup (60 g) tahini
• 3-4 tablespoons (45-60 ml) water
• 2 tablespoons (30 ml) lemon juice
• 2 teaspoons Dijon mustard
• 1 1/2 teaspoons nutritional yeast
• 1/2 teaspoon garlic powder
• 1/4–1/2 teaspoon salt, to taste

For assembling the salad

• 8 cups (181 g) loosely packed kale, torn into bite-sized pieces
• 1 teaspoon lemon juice
• 1 cup (106 g) cooked quinoa, cooled*
• 1 cup (155 g) halved cherry tomatoes
• 1/2 cup (71 g) raw pepitas (pumpkin seeds)

Instructions

1. Preheat the oven to 400°F (204°C) and line a baking sheet with parchment paper.
2. Place tempeh and vegetable broth in a small saucepan and bring to a simmer over medium heat. Simmer uncovered for 5–7 minutes, flipping halfway, until tempeh is tender but still holds its shape. Drain any remaining broth.
3. While the tempeh simmers, whisk together tahini, 3 tablespoons water, lemon juice, Dijon, nutritional yeast, garlic powder, and salt. Add the extra tablespoon of water if needed to reach a smooth, pourable consistency. Chill until serving.
4. Transfer the warm tempeh to a bowl and toss with nutritional yeast, onion powder, salt, paprika, and black pepper so the cubes are evenly coated.
5. Arrange tempeh on the prepared baking sheet, lightly spray with oil if using, and roast 10 minutes. Flip and roast another 7–10 minutes until pieces brown in spots.
6. When tempeh is done, transfer to a cooling rack and prepare the salad.
7. In a large bowl, add torn kale and drizzle with 1 teaspoon lemon juice. Massage the leaves with your hands for 1–2 minutes until softened. Add cooked quinoa and toss to combine. Divide among four bowls or containers, then top with cherry tomatoes and pepitas.
8. Add the roasted tempeh to each serving. If eating immediately, drizzle with the tahini dressing. For meal prep, store dressing separately and assemble when ready to eat; prepared salads keep up to 5 days in the refrigerator.

Notes

*If you don’t have cooked quinoa, use 1/3 cup (58 g) dry quinoa simmered with 2/3 cup (158 ml) water and a pinch of salt, covered, for 15–20 minutes.

*See substitution recommendations above for ingredient swaps and tips.

Nutrition Information:

Yield:

4

Amount Per Serving:
Calories: 428
Total Fat: 23g
Saturated Fat: 2g
Unsaturated Fat: 4g
Sodium: 579mg
Carbohydrates: 33g
Fiber: 10g
Sugar: 4g
Protein: 28g

If you enjoy this salad, try it with chickpeas or a different grain for variety, or swap the pepitas for toasted seeds or nuts to change the texture. It’s a flexible, filling recipe that adapts well to what you have on hand.