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! 🌴💪