Heart-Healthy Veganer Fleischsalat
Savor the flavors of a German classic with a heart-healthy twist in this delectable Veganer Fleischsalat recipe! Perfectly designed for plant-based enthusiasts and health-conscious foodies alike, this dish features protein-packed firm tofu as a wholesome alternative to traditional deli meat. Tossed with tangy dill pickles, zesty red onion, and a creamy low-fat vegan dressing made with plant-based yogurt, mustard, and a hint of smoked paprika, this salad delivers a robust medley of textures and flavors. Ready in just 15 minutes and requiring no cooking, it's a quick and nutritious option for lunch, a side dish, or as a filling for sandwiches. Garnished with fresh dill for an herby finish, this chilled vegan delight is as comforting as it is refreshing. Ideal for anyone seeking a healthy, dairy-free, and satisfying take on a classic Fleischsalat!
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Recipe Information
Ingredients
- 200 grams Firm tofu
- 100 grams Dill pickles (finely diced)
- 50 grams Red onion (finely minced)
- 4 tablespoons Vegan mayonnaise (low-fat)
- 2 tablespoons Unsweetened plain plant-based yogurt (e.g., soy or almond)
- 1 teaspoon Mustard (Dijon or whole grain)
- 1 teaspoon Apple cider vinegar
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Smoked paprika
- 1 tablespoon Fresh dill (chopped)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
1. Drain the firm tofu and press it to remove excess moisture. Use a clean kitchen towel or tofu press for about 10 minutes.
2. Once the tofu is drained, cut it into thin strips to mimic the texture of deli meat. Alternatively, you can shred it using your hands for a more rustic texture.
3. In a large mixing bowl, combine the thinly sliced tofu, finely diced dill pickles, and minced red onion. Set aside.
4. In a small mixing bowl, whisk together the vegan mayonnaise, plant-based yogurt, mustard, apple cider vinegar, garlic powder, smoked paprika, salt, and black pepper to create the dressing.
5. Pour the dressing over the tofu mixture and gently toss until everything is well coated, being careful not to break the tofu pieces.
6. Taste the mixture and adjust seasonings, if needed, by adding more salt, pepper, or vinegar to suit your taste preferences.
7. Garnish the Fleischsalat with fresh chopped dill for a pop of color and extra freshness.
8. Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
9. Serve the Veganer Fleischsalat chilled, either on its own, with whole-grain bread, or as a topping for a green salad.
Nutrition Facts
Calories |
362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2584 mg | 112% | |
| Total Carbohydrate | 23.0 g | 8% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 10.2 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 364 mg | 28% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 539 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.
