I started making this salad when I wanted a plant-based option that had real bite and personality without requiring much time in the kitchen. Tempeh gives it a firm, satisfying texture and a nutty flavor that holds up well against the sharpness of red onion and the tang of a good mustard dressing.
It comes together quickly and tastes bold and interesting in a way that makes it feel like more than just a simple salad.
I’ll show you how to prepare the tempeh and build the dressing so the flavors are balanced and nothing overpowers. It’s a straightforward, protein-rich salad that works well for meal prep and stays good in the fridge all week.
Why You’ll Love This Recipe
This Tempeh Red Onion Mustard Salad is packed with bold, savory flavors that feel both fresh and satisfying. The tempeh provides a hearty, protein-rich base, while the mustard dressing adds a tangy kick that brings everything together beautifully.
It’s also a straightforward recipe that doesn’t require complicated techniques or hard-to-find ingredients. With just a bit of cooking and mixing, you can create a dish that feels both wholesome and flavorful.
Another reason this recipe stands out is its versatility. It can be served warm or cold, as a main dish or a side, making it a flexible option for a variety of meals.
Serves: 4 people
This recipe serves four as a light main or side dish. You can easily adjust the portion size or double the ingredients for meal prep or larger gatherings.
Ingredients You’ll Need
For the tempeh:
- 2 blocks (8 oz each) tempeh, cut into bite-sized cubes
- 2 tablespoons olive oil
- 1 tablespoon soy sauce or tamari
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
For the salad:
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ¼ cup fresh parsley, chopped
For the mustard dressing:
- 3 tablespoons olive oil
- 2 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 teaspoon maple syrup or honey
- ½ teaspoon salt
- ¼ teaspoon black pepper
Pro Tips
Lightly steam the tempeh before cooking to reduce bitterness and improve texture. This step helps it absorb the flavors of the dressing more effectively.
Cut the tempeh into evenly sized pieces to ensure consistent cooking. This helps achieve a uniform texture throughout the dish.
Cook the tempeh until it’s golden and slightly crisp on the outside. This adds a pleasant contrast to the softer vegetables.
Slice the red onion thinly to balance its sharpness without overpowering the salad. Soaking it briefly in cold water can mellow the flavor if needed.
Whisk the dressing thoroughly to ensure it emulsifies properly. This helps coat all the ingredients evenly.
Let the salad sit for a few minutes before serving to allow the flavors to meld. This simple step enhances the overall taste.
Tools You’ll Need
- Skillet or frying pan
- Mixing bowls
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Spatula
Substitutions and Variations
If you don’t have tempeh, you can substitute with tofu or even chickpeas for a different texture. Each option works well with the mustard dressing.
For a gluten-free version, use tamari instead of soy sauce. This keeps the dish suitable for more dietary needs.
You can add extra vegetables like shredded carrots or bell peppers for more color and crunch. These additions enhance both flavor and texture.
If you prefer a milder flavor, reduce the amount of mustard or balance it with a bit more sweetness. This makes the dressing more approachable for different tastes.
For a more filling meal, consider serving the salad over quinoa or rice. This turns it into a hearty bowl while maintaining its fresh flavor.
Make Ahead Tips
This Tempeh Red Onion Mustard Salad is a great make-ahead option, especially if you’re planning meals for a busy week. You can cook the tempeh up to two days in advance and store it in an airtight container in the refrigerator until ready to use.
The dressing can also be prepared ahead of time and stored separately for up to three days. This allows the flavors to develop while keeping the salad components fresh and crisp.
For best results, assemble the salad just before serving or within a few hours of eating. This helps maintain the texture of the vegetables and ensures the dressing coats everything evenly.
Instructions
Step 1: Prepare the Tempeh
Cut the tempeh into evenly sized cubes and place them in a steamer basket over simmering water. Steam for about 10 minutes to help soften the texture and reduce bitterness.
Once steamed, remove the tempeh and pat it dry with a paper towel. This step helps it crisp up better during cooking.
Step 2: Season the Tempeh
Place the steamed tempeh in a mixing bowl and drizzle with olive oil and soy sauce or tamari. Sprinkle with garlic powder and black pepper.
Toss gently until all pieces are evenly coated. This ensures the tempeh is well-seasoned before cooking.
Step 3: Cook the Tempeh
Heat a skillet over medium heat and add the seasoned tempeh. Cook for about 8–10 minutes, turning occasionally, until the pieces are golden brown and slightly crisp on all sides.
Remove from the heat and set aside to cool slightly. The crispy exterior adds a nice texture to the salad.
Step 4: Prepare the Vegetables
Thinly slice the red onion and, if desired, soak it in cold water for a few minutes to mellow its flavor. Drain well before using.
Dice the cucumber, halve the cherry tomatoes, and chop the parsley. Place all the vegetables into a large mixing bowl.
Step 5: Make the Mustard Dressing
In a small bowl, whisk together the olive oil, Dijon mustard, apple cider vinegar, maple syrup or honey, salt, and black pepper. Mix until the dressing is smooth and well combined.
Taste and adjust the seasoning if needed. You can add a touch more vinegar for tang or sweetness for balance.
Step 6: Combine the Salad
Add the cooked tempeh to the bowl with the vegetables. Pour the mustard dressing over the mixture.
Gently toss everything together until evenly coated. Be careful not to overmix to maintain the texture of the ingredients.
Step 7: Rest and Serve
Allow the salad to sit for about 10–15 minutes before serving. This helps the flavors meld and enhances the overall taste.
Serve slightly warm or at room temperature, depending on your preference. Give it a final gentle toss before serving.
Serving Suggestions
This salad is excellent served on its own as a light yet satisfying meal. The combination of protein-rich tempeh and fresh vegetables makes it filling without being heavy.
It also pairs well with grains like quinoa or brown rice, turning it into a more substantial bowl. This is a great option if you’re looking for a heartier meal.
For a lighter presentation, serve it over a bed of greens. This adds freshness and makes the dish feel even more vibrant.
You can also use it as a filling for wraps or sandwiches. The bold flavors work well in a variety of formats, making it a versatile option.
If serving at a gathering, consider adding it to a spread of salads and sides. Its unique flavor profile makes it a standout dish.
Leftovers and Storage
Store leftover Tempeh Red Onion Mustard Salad in an airtight container in the refrigerator for up to three days. The flavors will continue to develop over time.
Before serving leftovers, give the salad a gentle stir to redistribute the dressing. You may also want to add a small splash of vinegar or olive oil to refresh the flavors.
If the salad becomes slightly dry, adding a bit more dressing can help restore its texture. This keeps it tasting fresh.
Avoid freezing this salad, as the texture of the vegetables and tempeh may change once thawed. It’s best enjoyed fresh or within a few days.
For best results, store the dressing separately if preparing in advance. This helps maintain the texture of the ingredients.
Nutrition and Benefits
- Tempeh is a rich source of plant-based protein and contains probiotics due to its fermentation process. It supports both muscle health and digestion.
- The use of fresh vegetables adds essential vitamins, minerals, and fiber, contributing to a balanced and nourishing meal. These ingredients also provide a satisfying crunch.
- Olive oil in the dressing offers healthy fats that support heart health. It also enhances the absorption of fat-soluble nutrients.
- Mustard provides bold flavor with minimal calories, making it a great way to enhance taste without adding heaviness. It contributes to the dish’s signature tang.
- This recipe is naturally vegetarian and can easily be made vegan, making it suitable for a wide range of dietary preferences. It’s a wholesome and flexible meal option.
Recipe FAQ
Can I skip steaming the tempeh?
Yes, but steaming helps reduce bitterness and improves texture. Skipping this step may result in a slightly firmer and more bitter flavor. It’s recommended for the best results.
Can I bake the tempeh instead of frying?
Yes, you can bake the tempeh at 400°F for about 20–25 minutes, turning halfway through. This creates a slightly different texture but still works well. It’s a great alternative method.
How do I make this less tangy?
You can reduce the amount of mustard or vinegar in the dressing. Adding a bit more maple syrup or honey can also help balance the flavor. Adjusting to taste is key.
What can I use instead of tempeh?
Tofu, chickpeas, or even roasted vegetables can be used as substitutes. Each option offers a different texture but still pairs well with the dressing. Choose based on your preference.
Is this salad good for meal prep?
Yes, it holds up well in the refrigerator and is great for meal prep. The flavors often improve after sitting for a while. Just store it properly and stir before serving.
Can I add more vegetables?
Absolutely, vegetables like bell peppers, shredded carrots, or leafy greens work well. They add more color, texture, and nutrients. This is an easy way to customize the salad.
Can I serve this cold?
Yes, this salad can be served warm, at room temperature, or chilled. Each option offers a slightly different experience. It’s flexible based on your preference.
Conclusion
This Tempeh Red Onion Mustard Salad is a flavorful, satisfying dish that brings together bold ingredients in a simple and approachable way. It’s easy to prepare, versatile, and perfect for both everyday meals and special occasions.
With its hearty texture and vibrant flavor, it’s a recipe you’ll find yourself returning to often. It offers a reliable, nourishing option that fits seamlessly into any routine.
