Better Than Tuna Tempeh Salad
Discover a plant-based twist on a classic with this "Better Than Tuna Tempeh Salad" recipe! Packed with protein-rich tempeh and simmered in vegetable broth for a tender, satisfying texture, this salad is infused with savory flavors and a refreshing crunch from diced celery, red onion, and pickles. The tangy, creamy dressing features vegan mayonnaise, Dijon mustard, and a touch of seaweed flakes for authentic seafood-inspired notes. Perfectly customizable, this versatile dish can be served as a sandwich filling, a wrap, or atop your favorite greens for a wholesome lunch or snack. Ready in just 25 minutes, this quick and easy vegan tuna salad alternative will elevate your plant-based meal prep!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 8 ounces tempeh
- 2 cups vegetable broth
- 2 medium celery stalks
- 0.25 cup red onion
- 2 medium dill pickles
- 0.25 cup vegan mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon nutritional yeast
- 1 tablespoon capers
- 1 teaspoon dried dill
- 0.5 teaspoon seaweed flakes (optional for a seafood flavor)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Cut the tempeh into large chunks and place it in a saucepan. Add the vegetable broth, ensuring the tempeh is mostly submerged. Bring to a boil, then reduce the heat and simmer for 10 minutes to soften and reduce bitterness. Drain and set aside to cool.
While the tempeh cools, finely dice the celery, red onion, and dill pickles into small pieces. Transfer them to a large mixing bowl.
Once the tempeh is cool enough to handle, crumble it into a tuna-like texture using your fingers or a fork. Add the crumbled tempeh to the mixing bowl with the diced vegetables.
In a small bowl, whisk together the vegan mayonnaise, Dijon mustard, lemon juice, nutritional yeast, capers, dried dill, seaweed flakes (if using), salt, and black pepper to create the dressing.
Pour the dressing over the tempeh and vegetable mixture. Gently mix everything together until well combined. Taste and adjust seasoning as needed.
Chill the salad in the refrigerator for at least 15 minutes to allow the flavors to meld together.
Serve the tempeh salad between slices of bread, in a wrap, on a bed of greens, or with crackers as a dip. Enjoy!
Nutrition Facts
Calories |
213 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 814 mg | 35% | |
| Total Carbohydrate | 18.0 g | 7% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 4.1 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 538 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
