Best 4 Tofu Tuna Recipes
Tofu tuna is a delicious and versatile plant-based alternative to traditional tuna salad. It's made with simple ingredients like tofu, mayonnaise, celery, onion, and seasonings, and it can be used in a variety of dishes, from sandwiches to salads to wraps. This article provides three different tofu tuna recipes, each with its own unique flavor and texture. The first recipe is a classic tofu tuna salad, made with mayonnaise, celery, onion, and seasonings. The second recipe is a spicy tofu tuna salad, made with Sriracha sauce, chili powder, and cumin. The third recipe is a Mediterranean tofu tuna salad, made with Kalamata olives, capers, and fresh herbs. All three recipes are easy to make and packed with flavor, making them a great option for a quick and healthy lunch or dinner. Whether you're a vegan, vegetarian, or simply looking for a healthier alternative to traditional tuna salad, these tofu tuna recipes are sure to please.
Here are our top 4 tried and tested recipes!
EASY TOFU SALAD WITH TUNA AND WATERCRESS
Fresh tofu salad with a sesame, garlic and soy sauce dressing.
Provided by Emi Goya
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 20m
Yield 6
Number Of Ingredients 10
Steps:
- Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside. Place the onion in a bowl.
- Heat the garlic in the sesame oil in a skillet over medium heat until garlic is browned and fragrant, about 5 minutes. Remove garlic slices, then pour the hot oil over the onion. Stir in the soy sauce and pour dressing over the salad.
Nutrition Facts : Calories 215 calories, Carbohydrate 9.1 g, Cholesterol 12.6 mg, Fat 12.3 g, Fiber 2.1 g, Protein 19.3 g, SaturatedFat 1.8 g, Sodium 1298.8 mg, Sugar 3.9 g
TUNA BURGER WITH TOFU GINGER SESAME SAUCE
Steps:
- Chop the tuna into chunks, add them to a food processor, and pulse a few times to break up the pieces. In a bowl mix the soy sauce, oil, lime juice, cilantro, and ginger; season with salt and pepper. Pour over the tuna and process until well blended. Form into 4 patties and grill.
- For the sauce, cut the tofu into chunks and put them into a blender with the ginger, cilantro, chile, sesame oil, lime juice, soy sauce, water, and salt and pepper, to taste. Puree, taste, and adjust seasoning. Top the burgers with the sauce and garnish with the spicy sprouts.
TOFU TUNA
Steps:
- Heat oil in a skillet over medium-high heat; saute onion and celery until softened, 5 to 10 minutes.
- Combine tofu, mayonnaise, lemon juice, mustard, and dill weed in a bowl; mash with a potato masher until tofu is smooth and mixture is combined. Fold tuna into tofu mixture.
- Stir tofu-tuna mixture into onion mixture; cook and stir until heated through, 5 to 10 minutes.
Nutrition Facts : Calories 171 calories, Carbohydrate 4.6 g, Cholesterol 8.9 mg, Fat 12.9 g, Fiber 0.7 g, Protein 10.3 g, SaturatedFat 2 g, Sodium 127.9 mg, Sugar 1.5 g
TUNA TOFU SALAD
A light and creamy tuna salad with no mayonnaise. It's great cold for sandwiches or hot for a dip.
Provided by DebbieG
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 30m
Yield 6
Number Of Ingredients 8
Steps:
- Drain and mash tofu. Pour vinegar over tofu and marinate for 15 to 30 minutes.
- Drain excess vinegar from tofu. Place tofu and tuna in a blender or food processor; blend until smooth. Combine tuna mixture, celery, carrots, onion, garlic and cayenne in a bowl and mix well. Serve.
Nutrition Facts : Calories 83 calories, Carbohydrate 6.9 g, Cholesterol 6.3 mg, Fat 1.8 g, Fiber 1.1 g, Protein 9.7 g, SaturatedFat 0.3 g, Sodium 54 mg, Sugar 2.6 g
Tips:
- Choose the right tofu. Extra-firm or super-firm tofu is best for this recipe, as it will hold its shape well when flaked.
- Press the tofu. Pressing the tofu removes excess water, which helps it to absorb the marinade and seasonings better.
- Use a flavorful marinade. The marinade is what gives the tofu its flavor, so be sure to use a combination of spices and seasonings that you enjoy. Some good options include soy sauce, tamari, garlic, ginger, and sesame oil.
- Cook the tofu until it is crispy. This will give it a texture that is similar to tuna. You can cook the tofu in a pan, in the oven, or on the grill.
- Serve the tofu with your favorite sides. Tofu tuna is a versatile dish that can be served with a variety of sides, such as rice, noodles, vegetables, or salad.
Conclusion:
Tofu tuna is a delicious and healthy plant-based alternative to tuna. It is easy to make and can be used in a variety of dishes. With its mild flavor and flaky texture, tofu tuna is a great option for anyone who is looking for a healthier and more sustainable way to enjoy tuna.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
