Creating a Delicious Gut-Healthy Nourishing Bowl – Part 2 | Quinoa Salad with Tempeh
Welcome back to our Gut Healthy Nourishing Bowl series! In Part 1, we explored a fiber-rich bowl with Lentils and Purple Sweet Potatoes. In this installment, we’re diving into the world of crispy quinoa with a vibrant and satisfying salad that brings together gut-healthy ingredients and bold flavors.
This Gut-Healthy Nourishing Bowl features crispy quinoa, marinated tempeh, smacked cucumber, and a flavorful dressing that will keep your gut happy. Let’s look at how these gut-healthy foods can support your digestive health.
This Crispy Quinoa Salad is versatile and pairs beautifully with various sides or accompaniments. It can be served alongside warm pita bread, fluffy brown rice, or roasted root vegetables for a heartier meal. The combination of fresh herbs, crunchy cashews, and tangy pickled chilli adds a vibrant contrast to the nutty, crispy quinoa and marinated tempeh.
Seasonality:
- Spring/Summer: The salad shines during the warmer months when fresh herbs, mango, and edamame are in abundance.
- Autumn/Winter: In colder seasons, you can swap the mango for seasonal fruits like pomegranate or pears and add roasted pumpkin or butternut squash.
The variety of ingredients makes this salad adaptable to different tastes and seasons. The freshness of coriander and mint complements the rich flavors of tempeh and quinoa, while the pickled chilli and kimchi offer a burst of flavor that’s sure to keep your gut happy.
Gut Health Benefits of Ingredients in This Recipe
- Crispy Quinoa: Provides protein, fiber, and essential minerals like magnesium and phosphorus. It acts as a prebiotic, supporting beneficial gut bacteria.
- Tempeh: High in protein and probiotics due to its fermentation process, tempeh helps promote a healthy gut flora.
- Smacked Cucumber: Hydrates and provides fiber, promoting regular digestion.
- Edamame: Contains protein, fiber, and antioxidants that benefit gut health by supporting beneficial gut bacteria.
- Kimchi: Delivers probiotics that support the gut microbiome and aid digestion.
- Herbs and Nuts: Coriander, mint, and cashews bring flavor and additional fiber, protein, and healthy fats that contribute to overall gut health.
Crispy Quinoa Salad
Experience a burst of flavors and textures with our Crispy Quinoa Salad. This vibrant dish features crunchy roasted quinoa, sticky marinated tempeh, and a medley of fresh ingredients like smacked cucumber, edamame, and juicy mango. Tossed with a zesty and creamy dressing, and topped with pickled chili, salted cashews, and fresh herbs, this salad is a perfect balance of savory, sweet, and spicy. Ideal for a nutritious and satisfying meal, it’s a delightful combination that will leave your taste buds craving more.
- Prep Time: 20
- Cook Time: 30
- Total Time: 50
Ingredients
For the Salad:
- 1 smacked cucumber (roughly chopped)
- 1 cup crispy quinoa (cooked according to packet instructions, then roasted with oil for 15 minutes)
- 200g tempeh (cut into cubes, marinated, and cooked in the oven for 15 minutes until sticky)
- 1 tbsp fresh coriander (roughly chopped)
- 1 tbsp fresh mint leaves
- 1–2 spring onions (sliced lengthways)
- 1/2 cup cooked edamame
- 1/4 cup salted cashews
- 1/4 cup chopped mango
- 1/2 pickled chili (sliced and pickled in 1 tbsp rice vinegar, 1 tsp maple syrup, 1 tsp sesame oil)
For the Salad Dressing:
- 1 tsp sesame oil
- 2 tsp soy sauce
- 1 tsp rice vinegar
- 1 tsp miso
- 1 tsp lime juice
- 2 tsp kimchi
- 2 tsp peanut butter
- 1–2 tsp maple syrup
For the Tempeh Marinade:
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tsp sesame oil
- 1/2 tsp chili flakes
- 1 tsp sesame seeds
Instructions
- Prepare Ingredients:
- Prepare all the salad ingredients as directed: chop the cucumber, cook the edamame, slice the spring onions, and chop the mango.
- Mix the salad dressing ingredients together in a bowl and set aside.
- Marinate the tempeh cubes in the tempeh marinade ingredients for at least 15 minutes.
- Cook Tempeh and Quinoa:
- Preheat the oven to 200°C (400°F).
- Spread the marinated tempeh cubes on a baking sheet and cook in the oven for 15 minutes or until sticky and caramelized.
- Cook the quinoa according to the packet instructions, then spread it on a baking sheet and roast with a drizzle of oil for 15 minutes until crispy.
- Assemble Salad:
- In a large bowl, combine the smacked cucumber, crispy quinoa, cooked tempeh, fresh coriander, mint leaves, spring onions, edamame, cashews, chopped mango, and pickled chili.
- Add Dressing and Toss:
- Pour the salad dressing over the salad and toss everything together until well combined.
Nutrition
- Calories: 350
- Sugar: 8g
- Sodium: 600mg
- Fat: 16g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 14g
Mix and Match
Feel free to swap ingredients to your taste. Add roasted vegetables, different herbs, or other fermented foods to make this salad your own.
Additional Tips for a Gut Healthy Lifestyle:
- Eat More Fiber: Fiber-rich foods like beans, lentils, and whole grains help feed beneficial bacteria.
- Include Fermented Foods: Foods like kimchi, sauerkraut, and tempeh contain probiotics that can improve gut health.
- Stay Hydrated: Drinking plenty of water helps keep your digestive system functioning properly.
- Reduce Sugar and Processed Foods: Excess sugar and processed foods can disrupt gut flora.
Join Us for More! Want to learn more about gut health and how to create delicious, nourishing meals? On Meet the Vegans, we have plenty of courses, recipe ideas, and insights from the best plant based chefs to guide you on your journey.
👉 Join our community and start your plant-based journey today!
Responses