Jerk Tempeh Salad with Mango and Black Beans

 Here’s a high-protein, plant-based recipe for Jerk Tempeh Salad with Mango and Black Beans

a vibrant, muscle-friendly meal inspired by Caribbean flavors! 🥗🌴  

Jerk Tempeh Salad with Mango and Black Beans 

Ingredients (Serves 2)  

For the jerk tempeh:  

- 8 oz tempeh (cut into cubes)  

- 2 tbsp jerk seasoning (store-bought or homemade)  

- 1 tbsp olive oil  

- 1 tbsp soy sauce or tamari  

- 1 tbsp lime juice  


For the salad: 

- 4 cups mixed greens (spinach, arugula, or kale)  

- 1/2 cup cooked black beans (rinsed and drained)  

- 1/2 cup diced mango  

- 1/4 red onion (thinly sliced)  

- 1/4 avocado (sliced)  

- 1/4 cup chopped cilantro  


For the dressing: 

- 2 tbsp lime juice  

- 1 tbsp olive oil  

- 1 tsp honey or maple syrup  

- 1/4 tsp smoked paprika  

- Salt and pepper (to taste)  


Instructions 

1. Marinate the tempeh: In a bowl, mix jerk seasoning, olive oil, soy sauce, and lime juice. Add tempeh cubes and marinate for 15-30 minutes.  

2. Cook the tempeh: Heat a skillet over medium heat. Cook tempeh for 3-4 minutes per side until golden.  

3. Assemble the salad: In a large bowl, combine mixed greens, black beans, mango, red onion, avocado, and cilantro.  

4. Make the dressing: Whisk lime juice, olive oil, honey, smoked paprika, salt, and pepper.  

5. Serve: Top salad with jerk tempeh and drizzle with dressing.  


Macros (Per Serving)

- Calories: ~400-450 kcal  

- Protein: 25-30g (from tempeh + black beans)  

- Carbs: ~35-40g (from mango and black beans)  

- Fats: ~15-18g (healthy fats from avocado and olive oil)  


Why This Meal is Great for Bodybuilders

- Plant-Based Protein: Tempeh and black beans provide a complete amino acid profile for muscle repair.  

- Fiber-Rich: Black beans and greens support digestion and sustained energy.  

- Healthy Fats: Avocado and olive oil add monounsaturated fats for hormone health.  

- Customizable: Swap mango for pineapple or add roasted sweet potatoes.  


Pro Tips  

- Boost Protein: Add a sprinkle of hemp seeds or a soft-boiled egg.  

- Lower Carbs: Use less mango and add extra greens.  

- Extra Flavor: Add a dash of hot sauce or toasted coconut flakes.  

- Meal Prep: Cook tempeh and prep salad ingredients in advance.  


Enjoy this tropical, protein-packed salad to fuel your workouts and recovery! 🌴💪

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