Crispy Tempeh White Bean Caesar Salad
By Better Plate RecipesTempeh is steamed briefly to soften its bitterness, then pan-crisped in a smoky marinade until the edges are deep brown. It goes over romaine with cannellini beans and shaved Parmesan, all coated in a thick Greek yogurt Caesar dressing with Dijon, lemon, and plenty of garlic. Croutons are optional and are not counted in the nutrition.
Why You’ll Love This Recipe
Caesar salad almost never counts as a meal, and this one does. Steamed then pan-crisped tempeh brings nutty, savory depth and a genuinely satisfying chew, cannellini beans add creaminess and fiber, and the Greek yogurt Caesar is thick, garlicky, and sharp with Dijon and lemon. Together they reach 30 grams of protein for a fully vegetarian bowl. Steaming the tempeh before searing is the step most recipes skip and the reason these cubes taste sweet and nutty rather than bitter. Croutons are welcome but optional, and the nutrition here does not count them, so the numbers hold either way.
What Makes This Recipe Work
Two techniques carry this salad. Steaming the tempeh for ten minutes opens up the block, removes its slightly bitter edge, and lets the soy-maple-paprika marinade actually penetrate rather than sitting on the surface. Then it is seared over medium, not high, because the maple syrup would scorch at higher heat, giving deep brown crust without bitterness. On the dressing side, finely grated Parmesan dissolves into nonfat Greek yogurt to build savory depth, with Dijon and lemon supplying the sharpness that a classic Caesar gets from egg yolk and anchovy.
Before You Start
Steam the tempeh first and use the time to make the dressing and chop the romaine. Pat the block dry before cubing so the marinade clings. Use romaine hearts rather than a whole head, since the inner leaves are crisper and paler. Swap the Worcestershire for minced capers to keep the recipe fully vegetarian, and grate the Parmesan finely for the dressing while shaving the topping cheese with a peeler.
Ingredient Notes & Easy Swaps
Tempeh: Steam the block for ten minutes before marinating. This softens it and removes the slightly bitter edge, and it is the single most important step in the recipe.
Cannellini beans: Two cans, folded into a third of the dressing first so they taste seasoned. Rinse them gently, since they split easily.
Greek yogurt: Nonfat Greek yogurt replaces the egg yolk and oil base of a classic Caesar, giving a thick dressing with more protein and far less fat.
Parmesan: Grate half a cup finely for the dressing so it dissolves and builds savory depth, and shave the remaining quarter cup for the top.
Worcestershire or capers: Worcestershire gives the classic Caesar depth but contains anchovy. Use a teaspoon of minced capers instead to keep the salad fully vegetarian.
Romaine hearts: Use hearts rather than a whole head, since the inner leaves are crisper and paler. Dress them only at the moment of serving.
Maple syrup: One tablespoon in the tempeh marinade helps it caramelize. Cook over medium, not high heat, or the sugar scorches and turns bitter.
Croutons: Completely optional and deliberately not counted in the nutrition. Serve them on the side so anyone tracking macros can skip them.
Crispy Tempeh White Bean Caesar Salad
Description
Tempeh is steamed briefly to soften its bitterness, then pan-crisped in a smoky marinade until the edges are deep brown. It goes over romaine with cannellini beans and shaved Parmesan, all coated in a thick Greek yogurt Caesar dressing with Dijon, lemon, and plenty of garlic. Croutons are optional and are not counted in the nutrition.
Ingredients
- 8 oz tempeh, cut into 1/2-inch cubes
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp maple syrup
- 1 tsp smoked paprika
- 2 tbsp avocado oil
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 3/4 cup plain nonfat Greek yogurt
- 1/2 cup finely grated Parmesan cheese, plus 1/4 cup shaved for topping
- 2 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 2 tsp Dijon mustard
- 1 tsp Worcestershire sauce or 1 tsp capers, minced
- 2 small garlic cloves, grated
- 1/4 tsp black pepper
- 2 large romaine hearts, chopped (about 8 cups)
- 1/4 cup chopped fresh flat-leaf parsley
- 1 cup whole-grain croutons, optional and not included in the nutrition
Instructions
- 1Equipment: a steamer basket or small saucepan with a lid, a 12-inch nonstick skillet, a cutting board and chef's knife, a large salad bowl, a medium bowl and whisk, a microplane, a spatula, paper towels, and measuring cups and spoons.
- 2Steam the tempeh first: place the 8 oz block in a steamer basket over 1 inch of simmering water, cover, and steam 10 minutes. This softens the tempeh and removes its slightly bitter edge so it absorbs the marinade. Pat it dry and cut into 1/2-inch cubes.
- 3Whisk the 2 tablespoons soy sauce, 1 tablespoon maple syrup, and 1 teaspoon smoked paprika in a shallow bowl. Add the tempeh cubes and turn gently to coat, then let them sit 5 minutes.
- 4Heat the 2 tablespoons avocado oil in the 12-inch nonstick skillet over medium heat until the oil is hot and moves easily around the pan. Add the tempeh in a single layer and cook 3 to 4 minutes per side, turning with a spatula, about 10 to 12 minutes total, until every face is deep golden brown and crisp and the cubes are hot through, at least 165°F.
- 5Pour any remaining marinade into the pan during the last 30 seconds and toss quickly so it glazes the cubes without burning. Move them to a paper-towel-lined plate.
- 6Make the Caesar dressing in the medium bowl: whisk the 3/4 cup Greek yogurt with the 1/2 cup finely grated Parmesan, 2 tablespoons lemon juice, 1 tablespoon olive oil, 2 teaspoons Dijon, the Worcestershire or minced capers, grated garlic, and 1/4 teaspoon black pepper until thick and smooth. It should coat a spoon heavily.
- 7Drain and rinse both cans of cannellini beans gently and shake them dry, then gently stir them into about a third of the dressing in the large salad bowl and let them sit 5 minutes.
- 8Add the chopped romaine and parsley to the bowl with the remaining dressing and toss with tongs for 30 to 40 seconds, until every leaf is evenly coated and glossy.
- 9Divide among four bowls, top with the crispy tempeh and the 1/4 cup shaved Parmesan, and add the optional croutons at the table for anyone who wants them. Serve immediately while the tempeh is still crisp.
Tips and Tricks
- 1
Steam the Tempeh First: Ten minutes of steam removes the bitterness that puts people off tempeh and opens it up to the marinade.
- 2
Medium Heat, Not High: The maple syrup in the marinade scorches over high heat. Medium gives you deep brown crust without bitterness.
- 3
Grate the Parmesan Finely: Fine grating dissolves into the yogurt so the dressing tastes savory throughout instead of gritty.
- 4
Dress Right Before Eating: Caesar dressing is heavy, and romaine collapses under it fast. Toss at the last minute for maximum crunch.
Nutrition
Serving size: 1 of 4 bowls, croutons not included
Calories: 561kcal, Protein: 30g, Carbs: 47g, Fat: 26g, Fiber: 12g, Sugar: 9g, Sodium: 1043mg.
Nutrition information is an estimate and may vary based on ingredient brands, product sizes, preparation methods, and substitutions. It is not intended as medical or dietary advice.
Recipe Guides
This recipe appears in
15 High-Protein Bean Salad Recipes for Lunch and Meal Prep
Bean, chickpea, lentil, and edamame salads where the legume is the main event and every serving carries at least 20 grams of protein.
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