Lentil Salad with Tempeh & Fresh Veggies – Easy, Vegan & High Protein

August 25, 2025Melanie

A high protein vegan lentil salad that’s not only satisfying but also incredibly delicious! Perfect for mealprep, a quick lunch, or a light dinner. With savory marinated tempeh, crisp veggies, and a simple mustard salad dressing, this easy everyday recipe will become a regular dish in your kitchen.

Why You’ll Love This Recipe Lentil Salad:

Quick & easy to prepare – ready in about 20 minutes!
High in plant-based protein – lentils & tempeh make this salad filling and nutritious
Ideal for a vegan lifestyle – packed with essential nutrients
Versatile: enjoy it with or without avocado, nuts, or raw veggies
Great for meal prep, lunchboxes, or picnics
Vegan, gluten-free & full of flavor

Healthy Lentil Salad with Tempeh and Veggies

Ingredients for a Nutritious Lentil Salad

Lentils:
Use beluga or brown lentils for a firm bite. Pre-cooked jarred lentils are perfect for busy days.
Salt only after cooking!

Tempeh:
Tempeh is a protein powerhouse made from fermented soybeans – high in iron, calcium & complete plant protein.
Marinate with soy sauce, a little maple syrup, smoked paprika & sriracha for a sweet-salty twist.
No tempeh? Try smoked tofu, sautéed mushrooms or crispy chickpeas.

Fresh Veggies:
Cherry tomatoes, carrots, bell pepper & arugula or baby spinach bring crunch, color & freshness.
Optional: Add avocado cubes or toasted nuts/seeds like walnuts or pumpkin seeds.

Salad Dressing:
A simple mustard vinaigrette made from olive oil, apple cider vinegar or balsamic, Dijon mustard & maple syrup.
Add salt, pepper & herbes de Provence.
Tip: For extra umami, mix in nutritional yeast or a splash of lemon juice.

How to Make This High Protein Vegan Salad

Kitchen tools: 1 frying pan, 1 pot, salad bowl, knife & board, jar/small bowl for dressing

Cook the lentils
Boil beluga lentils in plenty of water for 20–25 minutes until tender but firm. Salt only after cooking. Drain & cool.
Marinate the tempeh
Slice tempeh thinly. Mix with soy sauce, maple syrup, paprika & oil. Let sit for at least 10 minutes. Then pan-fry with half a sliced onion or use an air fryer until crispy.
Chop the veggies
Wash & cut all vegetables. Peel & grate the carrot.
Whisk the dressing
Combine all dressing ingredients in a jar or small bowl. Shake or whisk until smooth.
Assemble the salad
In a large bowl, mix lentils, tempeh, tomatoes, pepper & avocado (if using). Fold in greens. Pour dressing on top and toss gently.
Top with toasted seeds or nuts just before serving.

Quick 20-Minute Lentil Salad Version

Use ready-to-eat lentils (e.g. from a jar or can)
For a quicker version: Make the marinade as usual, toss the tempeh in it and cook immediately without marinating time.
Add salad dressing directly into the bowl
Use raw veggies like cherry tomatoes, pepper, and arugula

Tips & Variations for Your Lentil Salad Recipe

Take it on-the-go: keep dressing in a separate container
Swap vinegar for lemon juice for extra freshness
Add nutritional yeast for an umami boost
Want more crunch? Try crispy chickpeas, croutons, or roasted nuts

FAQ – Vegan High Protein Salad

How long does this lentil salad keep?
Stored in an airtight container, it lasts for 2–3 days in the fridge. Keep dressing and toppings separate until serving.

Can I make it without tempeh?
Absolutely! Smoked tofu, sautéed mushrooms or chickpeas are great substitutes.

Which lentils work best?
Beluga or brown lentils hold their shape. Avoid red or yellow lentils – they’re too soft for this salad.

Can I eat this salad warm?
Yes! It’s delicious warm, especially on cooler days.

Is this a good source of vegan protein?
Yes – tempeh offers 20g protein per 100g, and lentils around 9g. One portion easily covers a good amount of your daily protein needs.