Best 3 Tempeh Mock Tuna Salad Recipes
Tempeh mock tuna salad is a delicious and healthy plant-based alternative to traditional tuna salad. Made with simple, wholesome ingredients like tempeh, celery, onion, and mayonnaise, this salad is packed with protein, fiber, and essential vitamins and minerals. It's the perfect filling for sandwiches, wraps, salads, and more. You only need 10 minutes of prep time to make this recipe, and it can be enjoyed for lunch or dinner. We also provide variations of the recipe, including a vegan option, a spicy option, and a Mediterranean-inspired option. So whether you're looking for a quick and easy weeknight meal or a healthy and satisfying lunch, this tempeh mock tuna salad is sure to please.
Here are our top 3 tried and tested recipes!
VEGAN TUNA SALAD SANDWICH
Steps:
- Cut the tempeh in to 4 large pieces. Bring a medium pot of water to a boil and add the tempeh. Boil the tempeh for twenty minutes. Once the tempeh is tender, drain the water and let tempeh cool for 5 minutes.
- While tempeh is boiling, chopped all your vegetables and herbs. Set aside.
- Place cooled tempeh in a medium bowl and smash it with a fork or other mashing utensil until tempeh is mostly broken apart with some larger pieces intact. Add the remaining ingredients and stir it together. Taste and adjust seasonings.
- Serve on two slices of bread with freshly sliced tomatoes and lettuce.
Nutrition Facts : Calories 141 kcal, Carbohydrate 7 g, Protein 10 g, Fat 8 g, SaturatedFat 1 g, Cholesterol 1 mg, Sodium 185 mg, ServingSize 1 serving
MOCK TUNA SALAD
Steps:
- In a medium bowl, combine garbanzo beans, mayonnaise, mustard, relish, chopped green onions, salt and pepper. Mix well.
Nutrition Facts : Calories 219.6 calories, Carbohydrate 32.7 g, Cholesterol 2.6 mg, Fat 7.2 g, Fiber 6.2 g, Protein 7 g, SaturatedFat 1 g, Sodium 506.6 mg, Sugar 1.3 g
BETTER-THAN-TUNA, TEMPEH SALAD
My vegan version of a classic lunchtime treat! This is amazing between two slices of grilled whole wheat bread. Feel free to substitute minced red onion for the scallion in this
Provided by Kozmic Blues
Categories Lunch/Snacks
Time 10m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mix ingredients together in a bowl, use a fork to smash up pieces of tempeh until combined well.
- Refrigerate until ready to serve.
Nutrition Facts : Calories 144.5, Fat 8.6, SaturatedFat 1.7, Cholesterol 3, Sodium 79.6, Carbohydrate 8.7, Fiber 0.5, Sugar 1.3, Protein 10.9
Tips:
- Choose firm tempeh: Use tempeh that is firm to the touch, as it will hold its shape better when flaked.
- Press the tempeh: Before flaking the tempeh, press it between two plates or in a tofu press to remove excess moisture. This will help to create a more realistic tuna-like texture.
- Use a variety of seasonings: To create a flavorful mock tuna salad, use a variety of seasonings, such as celery salt, onion powder, garlic powder, and dill. You can also add a squeeze of lemon juice or a dollop of vegan mayonnaise for extra flavor.
- Flake the tempeh finely: For a more realistic tuna-like texture, flake the tempeh into small pieces. You can use a fork or your fingers to do this.
- Chill the mock tuna salad: Before serving, chill the mock tuna salad for at least 30 minutes. This will help to firm it up and make it more flavorful.
Conclusion:
Tempeh mock tuna salad is a delicious and versatile plant-based alternative to traditional tuna salad. It is easy to make and can be used in a variety of dishes, such as sandwiches, wraps, and salads. With its realistic tuna-like texture and flavor, tempeh mock tuna salad is a great option for vegans, vegetarians, and anyone looking to reduce their meat consumption.
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