A large salad is a good quick main course, especially in summer. Here you will find a vegan recipe for a filling salad.

You’re hungry, but you need it fast? You can make a delicious, filling salad in just fifteen minutes, and with the right ingredients in the recipe, it also doubles as a main course.

For a main dish, add both protein and carbohydrates to the salad recipe. Our recipe includes tempeh for a protein source and soba noodles—Japanese gluten-free noodles made from buckwheat—for healthy carbs. You can buy soba noodles at most health food stores or Asian grocery stores.

When buying the ingredients for the main course salad recipe, make sure that they are organic if possible. You are supporting ecologically more sustainable agriculture that treats the earth’s natural resources with care and, for example, does not use chemical-synthetic pesticides. The organic seals from Demeter, Bioland and Naturland are particularly recommended, as they require stricter criteria than the EU organic seal. Also prefer regional and seasonal foods.

Main Course Salad: A simple recipe

Ingredients:

200 g romaine lettuce
2carrots
100 gcucumber
100 g soba noodles
100 g tempeh
1 tablespoon coconut oil
2 tablespoons soy sauce
2 tbsp olive oil
1 teaspoon horn syrup
2 tbsp apple cider vinegar
1 tsp mustard
Salt

Directions:

First wash the lettuce, cucumber and carrots thoroughly. Then cut the lettuce and cucumber into bite-sized pieces. Finely grate the carrots. Put everything in a medium-sized bowl. Then cut the tempeh into small cubes.
Put enough water in a medium-sized saucepan and bring to a boil. Turn the heat down to medium, add the soba noodles and cook for no more than 5 minutes, stirring occasionally. Rinse them under cold water and drain them in a colander.
Meanwhile, heat the coconut oil in a pan. Add the tempeh and mix with the soy sauce. Fry it on high for 5 minutes, stirring occasionally.
Place the olive oil, maple syrup, apple cider vinegar, and mustard in a small, clean jar. Shake until the ingredients combine to form a smooth dressing.
Salt the soba noodles. Then toss them with the salad, fried tempeh, and dressing. Your filling salad main course is ready!

Main course salad recipe: possible variations

You can easily adapt this salad recipe as a main course. For example, use tofu or pre-cooked mung beans instead of tempeh, or substitute pre-cooked rice or healthy buckwheat for soba noodles.

You can also vary the vegetables depending on the season. Radicchio, lamb’s lettuce, baby spinach, kale, tomatoes or peppers also go well with our main course salad. You can find out more about seasonal vegetables and fruit in our seasonal calendar.

Special tip: For even more healthy nutrients in the recipe, you can grow sprouts and add them to the salad main course.