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Tempeh taco salad

Crumbled tempeh cooked with taco spices over lettuce with black beans, tomato, avocado and salsa.

  • Have some energy
  • Vegan
  • Gluten-free
  • Mexican
  • Lunch
  • Dinner
  • Tempeh
  • High protein
  • High fiber
Hands-on
20 min
Total time
27 min
  • Prep 10 min
  • Cook 12 min
  • Clean up 5 min
Pans
1
Ingredients
15
Cost/serving
$5.21

Per serving

Calories
504
Protein
31 g
Fiber
19 g
Net carbs
17 g
Fat
31 g

High in (% Daily Value per serving): Vitamin K 112%, Folate 66%, Vitamin A 57%, Riboflavin (B2) 51%, Vitamin B6 45%, Magnesium 43%, Iron 40%, Niacin (B3) 37%, Vitamin E 35%, Potassium 34%, Thiamin (B1) 30%, Vitamin C 28%, Zinc 25%

Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.

Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free.

Ingredients for 2

Tap an ingredient for other units and forms.

  • 1 block tempeh (227 g)
  • 1 tbsp vegetable oil (canola) (14 g)

    Same amount as: 15 mL.

  • 2 tsp chili powder (5.4 g)

    Same amount as: 10 mL.

  • 1 tsp ground cumin (2.1 g)

    Same amount as: 5 mL.

  • ½ tsp paprika (1.1 g)

    Same amount as: 2 mL.

  • ½ tsp garlic powder (1.6 g)

    Same amount as: 2 mL.

  • 1 tsp tamari (gluten-free soy sauce) (5.3 g)

    Same amount as: 5 mL.

  • ¼ cup water (60 g)

    Same amount as: 60 mL.

  • 4 cups lettuce leaves (188 g), romaine, chopped

    Same amount as: 960 mL, about 19 large.

  • ½ can canned black beans, drained and rinsed (120 g)

    Same amount as: about ¾ cup.

  • 1 cup cherry tomatoes (150 g)

    Same amount as: 240 mL.

  • 1 medium avocado (136 g)
  • ¼ cup fresh cilantro (4 g)

    Same amount as: 60 mL.

  • 4 tbsp jarred salsa (64 g)

    Same amount as: 60 mL.

  • 1 tbsp lime juice (15 g)

    Same amount as: 15 mL, ½ lime squeezed from fresh limes.

  • salt, to taste

Find alternative ingredients

Healthier swaps

Optional. Nutrition and cost update as you choose; the recipe was written with the original.

  • tamari (gluten-free soy sauce)
    • coconut aminos: About 65% less sodium. A little sweeter (1 g sugar per teaspoon).

Quantities are for 2 servings. The tempeh keeps 4 days in the fridge. Build the salads fresh.

Nutrition Facts

2 servings per recipe

Serving size 1 plate (497 g raw)

Per serving% DV*Whole recipe
Calories504
Total fat31 g39%
Saturated fat4.7 g23%
Cholesterol0 mg0%
Sodium675 mg29%
Total carbohydrate36 g13%
Dietary fiber19 g69%
Total sugars5.5 g
Net carbs†17 g
Protein31 g63%
Vitamin D0 mcg0%
Calcium228 mg18%
Iron7.3 mg40%
Potassium1,599 mg34%
Vitamin A514 mcg57%
Vitamin C25 mg28%
Vitamin E5.2 mg35%
Vitamin K134 mcg112%
Thiamin (B1)0.36 mg30%
Riboflavin (B2)0.67 mg51%
Niacin (B3)5.9 mg37%
Vitamin B60.77 mg45%
Folate263 mcg66%
Vitamin B120.09 mcg4%
Magnesium179 mg43%
Zinc2.8 mg25%
Selenium2.7 mcg5%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

  1. Crumble the tempeh into small pieces with your fingers.

    Done looks like: Pieces about the size of peas, like cooked ground meat.

  2. Heat the oil in the pan on medium-high. Add the tempeh and stir now and then for 5–6 minutes.

    Done looks like: Golden brown in patches and smelling nutty.

  3. Add the chili powder, cumin, paprika and garlic powder. Stir 30 seconds.

    Done looks like: Spices darken slightly and smell strong. Not burnt.

  4. Pour in the water and tamari. Let it bubble, stirring, for 2 minutes until the pan is dry. Take off the heat.

  5. Drain and rinse the beans. Halve the tomatoes. Dice the avocado. Chop the cilantro. Stir the salsa and lime juice together.

  6. Split the lettuce between two bowls. Top with the tempeh, beans, tomatoes, avocado and cilantro. Spoon over the salsa.

Equipment

Non-stick frying pan, 26 cm (10 in) $20–45

What to look for

  • Flat, heavy base that does not wobble on the stove
  • Oven-safe handle is a bonus, not required
  • Works on your stove type (induction needs a magnetic base)

Skip: Sets of 10 pieces. You will use two of them.

Silicone spatula $5–12

What to look for

  • One-piece (no seam where the head meets the handle)
  • Stiff enough to scrape, safe on non-stick

Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.

Chef's knife, 20 cm (8 in) $15–50

What to look for

  • Comfortable handle that does not slip when wet
  • Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

  • At least 30 × 40 cm (12 × 16 in), so food stays on it
  • Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

What goes wrong

WhatCauseFix
Bitter tempehSome brands taste bitter raw.Steam or simmer the block in water for 10 minutes before crumbling.
Burnt, bitter spicesPan too hot or spices left too long.Add the water after 30 seconds. Turn the heat down if the pan smokes.
Dry tempehCooked off all the liquid too fast.Add another splash of water and stir until it looks glossy.

Notes

Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.