The Wholesome Bowl

Grilled tempeh strips · quinoa · Italian dressing · the sad salad challenge · ep 1

By Sonakshi · @sonakshiwellness · Plant-based · Gut-friendly · High protein · PCOS-safe

Prep: 15 minutes  ·  Serves: 2  ·  Difficulty: easy  ·  Vegan · GF

I took a personal challenge

I have taken it upon myself to fix the sad salad problem. And I am starting here — with The Wholesome Bowl. Episode one of proving that a salad can be the most satisfying, most nourishing, most genuinely exciting thing on your table.

The problem with most salads is not the concept. It is the execution. A few limp leaves, some cherry tomatoes, maybe some plain tofu if someone was feeling ambitious. No wonder nobody wants to eat them.

This bowl is different. Quinoa as the base — nutty, slightly chewy, and a complete protein. Grilled tempeh strips that have actual flavour and a crust. Crunchy edamame, purple cabbage, cherry tomatoes, pickled cucumber. And my Italian dressing — which takes thirty seconds and is the reason people ask me for this recipe.

"Sad salad era — over. This is what a salad is actually supposed to be."

I call it The Wholesome Bowl because that is exactly what it is. Complete. Satisfying. Something you actually want to eat again tomorrow.

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Ingredients

The bowl base

•       Half a cup of quinoa — rinsed well before cooking

•       200g tempeh — sliced into long thin strips

•       Half a cup of shelled edamame — cooked and cooled

•       A quarter of a small purple cabbage — thinly shredded

•       A handful of cherry tomatoes — halved

•       Half a cup of pickled cucumber — sliced

On grilling the tempeh: do not skip this step. Plain tempeh straight from the packet is bland and textureless. Two minutes in a hot pan with a little olive oil, salt, and black pepper transforms it completely — a golden crust on the outside, warm and dense inside. That crust is what makes this salad feel substantial rather than sad.

Sona's Italian dressing

•       3 tbsp good olive oil

•       Juice of one lemon

•       1 garlic clove, finely grated

•       Half a tsp dried oregano

•       Half a tsp dried basil

•       Half a tsp dijon mustard

•       A pinch of chilli flakes

•       Salt and black pepper to taste

The dijon mustard is not optional — it acts as an emulsifier, binding the oil and lemon juice into a smooth dressing that coats every ingredient evenly rather than pooling at the bottom. It also adds a depth of flavour that makes the dressing taste considerably more complex than its ingredients suggest.

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Method

Cook the quinoa

1.     Rinse the quinoa thoroughly under cold water — this removes the natural bitter coating.

2.    Add to a pan with one cup of water and a pinch of salt. Bring to a boil, reduce to a simmer, cover and cook for 12 minutes until all water is absorbed.

3.    Remove from heat, keep covered for 5 minutes, then fluff with a fork. Spread on a plate to cool slightly — warm quinoa wilts the vegetables.

Grill the tempeh

4.    Slice the tempeh into strips — long and thin, about half a centimetre thick.

5.    Heat a pan to medium-high. Add a little olive oil.

6.    Add the tempeh strips in a single layer. Season with salt and black pepper. Cook for 3 minutes without moving — you want a golden crust to form.

7.     Flip and cook for another 2 minutes. Set aside.

Make the dressing

8.    Add all dressing ingredients to a small jar. Seal and shake until completely combined. Taste — adjust lemon, salt, or chilli to your liking. Set aside.

Assemble the bowl

9.    Add the slightly cooled quinoa to a wide bowl as the base.

10. Arrange the grilled tempeh strips, edamame, purple cabbage, cherry tomatoes, and pickled cucumber on top.

11.  Pour the Italian dressing over everything. Toss gently — you want every ingredient coated but the layers still visible.

12.  Eat immediately while the tempeh is still warm and the vegetables are still crisp.

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Tips and swaps

•       No tempeh? Firm tofu pressed and pan-fried works as a direct swap. Press it for at least 15 minutes first to remove excess water — this is what gives it a crust rather than steaming in the pan.

•       Meal prep version: keep the dressing separate and add just before eating. The undressed bowl keeps well in the fridge for two days.

•       Want more heat? Add a teaspoon of sriracha to the dressing. Changes the whole character of the bowl in the best way.

•       No cherry tomatoes? Any ripe tomato roughly chopped works. In winter, roasted tomatoes add a sweetness that is genuinely worth the extra ten minutes.

•       Double the dressing. You will want it on everything else in your kitchen.

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Why this bowl works for your gut and your hormones

Quinoa is one of the only plant foods that is a complete protein — all nine essential amino acids in a single ingredient. For women with PCOS, consistent complete protein intake is one of the most practical daily tools for stabilising blood sugar and reducing the insulin spikes that drive androgen production.

Tempeh is fermented soybean. The fermentation process pre-digests some of the compounds that make legumes harder to process, making the protein and nutrients significantly more bioavailable. For women with gut sensitivity — which includes most women with PCOS — fermented proteins are often far easier to digest than their unfermented counterparts.

Purple cabbage is one of the most fibre-dense vegetables you can add to a bowl. Dietary fibre directly feeds your gut microbiome, supports oestrogen metabolism, and keeps blood sugar stable between meals. The deep purple colour comes from anthocyanins — some of the most potent anti-inflammatory compounds found in food.

Pickled cucumber adds live cultures that support microbiome diversity. Edamame adds prebiotic fibre and plant protein. Cherry tomatoes add vitamin C which supports iron absorption from the tempeh and quinoa. The olive oil in the dressing provides anti-inflammatory monounsaturated fat that supports gut lining health.

"Every ingredient in this bowl is doing something. That is what eating for your gut actually looks like — not a protocol, not a supplement plan. Just a bowl of food that works."

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The sad salad challenge

This is episode one. The Wholesome Bowl is my opening argument that salads have been done wrong — not by you, but by everyone who taught you what a salad should look like.

A salad should be the most interesting thing on the table. It should have texture — crunch, chew, softness in layers. It should have flavour — a dressing that actually tastes like something, spices, acids that make your mouth pay attention. And it should leave you full and satisfied, not eating biscuits an hour later because you are still hungry.

The Wholesome Bowl does all of that. Come back for episode two.

Healthy food is not your problem. Boring food is.

— Sona

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About Sonakshi

Sonakshi is a certified holistic nutritionist, registered yoga teacher, and women's health coach based in Faridabad, India. She creates plant-based recipes designed to support gut health, hormonal balance, and a genuinely good relationship with food — through Sona Eats, her coaching programme Heal Her, and JUNO, her line of gut-friendly clean treats. Find her at @sonakshiwellness on Instagram.