This tasty salad is an ode to the fall season and shines with its flavor. When you’re short on time and ideas for dinner, this crunchy mix of pears, leeks and crumbled tempeh is balanced and delicious! You can see a version with salmon here!
tempeh It is a versatile food traditionally made from soy that also has many health benefits (1). It is high in protein and prebiotics and has been shown to help support recovery from exercise (2).
pears They are a great source of soluble and insoluble fiber, which are essential for digestive health (3). Pears also contain antioxidants such as quercetin which can improve heart health by improving blood pressure and cholesterol (4).
leeks are another valuable source of soluble fiber (including prebiotics), which work to keep the gut healthy (5). They also contain antioxidant and antibacterial properties that support the immune system and may help prevent the development of certain diseases (6).
Another advantage: when Build your meals around protein and fiber. Combined with nutritious and filling ingredients like those in this recipe, the easier it will be to avoid tempting high-sugar sweets and overeat without realizing it.
This salad is very easy to prepare and there are many variations you can try depending on your preferences and the season. Tell me if you like it!
Pear and Leek Salad
Produce: 2 servings
You will need: large mixing bowl, mixing spoon, cutting board, knife, measuring cups and spoons, baking sheet, parchment paper, spatula
Key: T=tablespoon; teaspoon = teaspoon 
Ingredients:
For the tempeh:
- 10 oz organic tempeh, crumbled*
- 2 leeks, bottoms removed and dark green tops, cut into 1/4-inch pieces
- 3 green onions, chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon fresh rosemary, chopped
- 1/2 tablespoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- salt and pepper to taste
- olive oil
For the salad:
- 2 tablespoons balsamic vinegar
- 1 clove garlic, grated
- 1/2 teaspoon Dijon mustard
- 5 oz spring mix (or greens of your choice: mixed baby lettuces, arugula, spinach)
- 1 pear, sliced
- 1 ounce organic pumpkin seeds
Instructions:
Start by preparing the tempeh and roasted leeks:
- Preheat oven to 400 degrees.
- In a large bowl, toss the tempeh with the leeks, green onions, parsley, rosemary, garlic powder, Dijon mustard, and a drizzle of olive oil.
- Spread the mixture on a baking sheet lined with parchment paper.
- Roast in the oven on the top rack for about 10 minutes, remove from the oven, stir in the tempeh mixture, and return to the oven for 10 more minutes or until the leeks are golden brown.
- While the tempeh and leeks are cooking, prepare the dressing. In a separate bowl, whisk together the vinegar, garlic, mustard, salt, and pepper until completely combined.
- Remove the tempeh and leeks from the oven and let cool.
Assemble the salad:
- Make the salad. Toss vegetables and tempeh mixture in a large bowl with dressing.
- Add half of the tempeh salad mixture to your plate. Top with 1/2 pear slices and 1/2 pumpkin seeds. Enjoy!
*Optionally, you can use another protein, such as baked tofu, edamame, or another protein of your choice.
Nutritional data
I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.
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- Chatterjee, Cynthia et al. “Bioactive soybean peptides and their functional properties.” Nutrients vol. 10.9 1211. 1 Sep 2018, doi:10.3390/nu10091211 Web. https://pubmed.ncbi.nlm.nih.gov/30200502/
- Subali, Dionisio et al. “Soy-based tempeh rich in paraprobiotic properties as a functional sports food: more than a protein source.” Nutrients vol. 15.11 2599. June 1, 2023, doi:10.3390/nu15112599 Web. https://pubmed.ncbi.nlm.nih.gov/37299562/
- Slavin, Joanne. “Fiber and prebiotics: mechanisms and health benefits.” Nutrients vol. 5.4 1417-35. Apr 22, 2013, doi:10.3390/nu5041417. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC3705355/
- Patel, Rahul V et al. “Therapeutic potential of quercetin as a cardiovascular agent.” European Journal of Medicinal Chemistry. vol. 155 (2018): 889-904. doi:10.1016/j.ejmech.2018.06.053. Web. https://pubmed.ncbi.nlm.nih.gov/29966915/
- Carlson, Justin L et al. “Health effects and sources of prebiotic dietary fiber.” Current advances in nutrition. vol. 2.3 nzy005. January 29, 2018, doi:10.1093/cdn/nzy005. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC6041804/
- Bastaki, Salim MA et al. “Chemical components and medicinal properties of Allium species”. Molecular and cellular biochemistry. vol. 476.12 (2021): 4301-4321. doi:10.1007/s11010-021-04213-2. Web. https://pubmed.ncbi.nlm.nih.gov/34420186/
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