This plant-based BLT pasta salad recipe is an exciting twist on the classic sandwich. There’s no actual bacon here, but that’s hardly a missed omission. Packed with smoky tempeh, warm tomato dressing, and creamy avocado, it hits all the flavour and texture pleasure points. It’s a great dish to bring to a potluck as a vegan-friendly main. For a simpler preparation, look for tempeh that is pre-flavoured.
Up in smoke
No need to break out the smoker. Bottled liquid smoke is a natural product made from condensing the smoke from burning wood. The flavouring can be used in marinades for both meats and plant-based proteins such as tempeh to contribute a smoky taste to a variety of dishes including chili, baked beans, and even mac and cheese. Because of its concentrated taste, only a small amount is required.
No Bacon Blt Pasta Salad
Ingredients
- 9 oz (250 g) pkg tempeh, thinly sliced
- 1/4 cup (60 mL) low-sodium soy sauce, tamari, or coconut aminos
- 2 Tbsp (30 mL) apple cider vinegar
- 1 Tbsp (15 mL) maple syrup
- 2 tsp (10 mL) liquid smoke (optional)
- 1 tsp (5 mL) ground cumin
- 6 tsp + 2 Tbsp (30 mL + 30 mL) extra-virgin olive oil, divided
- 1 tsp (5 mL) smoked paprika
- 12 oz (340 g) farfalle pasta, or rotini or penne pasta, if preferred
- 1 English cucumber, sliced
- 2 cups (500 mL) arugula
- 1 cup (250 mL) chopped onion
- 3 garlic cloves, peeled and chopped
- 4 Roma (plum) tomatoes, roughly chopped
- 2 Tbsp (30 mL) red wine vinegar
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) black pepper
- 1 avocado, sliced
Nutrition
Per serving:
- calories683
- protein28 g
- total fat24 g
- sat. fat4 g
- total carbohydrates94 g
- sugars13 g
- fibre17 g
- sodium459 mg
Directions
01
In large shallow container, place tempeh slices. In small bowl, whisk together soy sauce, apple cider vinegar, maple syrup, liquid smoke (if using), and cumin. Pour mixture over tempeh slices. Cover and chill for at least 2 hours or overnight.
02
Preheat oven to 300 F (150 C). Remove tempeh from marinade and lay slices on parchment paper-lined baking sheet. Brush tops with 2 tsp (10 mL) oil and dust with half the paprika. Bake for 12 minutes, or until darkened. Flip tempeh slices, brush tops with another 2 tsp (10 mL) oil, and dust with remaining paprika. Bake for another 10 minutes, or until crispy. When cool enough to handle, break tempeh “bacon” into 1 in (2.5 cm) pieces.
03
In large pot of salted water, cook pasta according to package directions to al dente. Drain well. Return to pot and toss in tempeh bacon, cucumber, and arugula. Cover to keep warm.
04
In skillet, heat 2 tsp (10 mL) oil over medium heat. Add onion and cook, stirring often, until onion is golden. Add garlic and heat for 1 minute. Add tomatoes and heat until softened and begging to release juices, about 3 minutes. Place tomato mixture in bowl and stir in 2 Tbsp (30 mL) olive oil, red wine vinegar, salt, and black pepper.
05
Toss tomato dressing with pasta salad. Serve topped with avocado slices.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
