Low Fat Veganer Fleischsalat
Discover a delicious vegan twist on a classic German favorite with this Low Fat Veganer Fleischsalat recipe! Perfectly balancing flavor with health-conscious ingredients, this salad features protein-packed firm tofu as the star, complemented by a creamy dressing made from vegan low-fat mayonnaise, unsweetened soy yogurt, pickle brine, and zesty mustard. Finely diced pickles and red onion lend a satisfying crunch, while apple cider vinegar adds a tangy kick to tantalize your taste buds. Blanching the tofu creates a tender, meat-like texture that pairs beautifully with the vibrant flavors of this dish. Ready in under 20 minutes and served chilled, this versatile Fleischsalat can be enjoyed on its own, as a sandwich filling, or accompanied by crusty bread. Ideal for vegan diets and low-fat meals, this guilt-free delight is sure to impress at your next gathering or make for a satisfying everyday snack!
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Recipe Information
Ingredients
- 200 g firm tofu
- 100 g vegan low-fat mayonnaise
- 50 g unsweetened plain soy yogurt
- 50 g pickles (gherkins), finely diced
- 2 tbsp pickle brine
- 1 tsp yellow mustard
- 1 tsp apple cider vinegar
- 20 g red onion, finely diced
- 0.5 tsp salt
- 0.25 tsp black pepper
- 1 tbsp fresh parsley, chopped (optional, for garnish)
Instructions
Press the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for 10 minutes, to remove excess moisture.
Once pressed, slice the tofu into thin strips resembling the texture of German-style Fleischsalat.
Blanch the tofu strips in boiling salted water for 2-3 minutes to soften them slightly. Drain and let cool completely.
In a large mixing bowl, combine the vegan low-fat mayonnaise, soy yogurt, pickle brine, mustard, and apple cider vinegar. Mix well to form a creamy dressing.
Add the diced pickles, red onion, cooled tofu strips, salt, and black pepper to the dressing. Mix gently until everything is evenly coated.
Taste and adjust seasoning if necessary, adding more salt, pepper, or pickle brine to your preference.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
Serve chilled, garnished with chopped parsley if desired. Enjoy on its own, as a sandwich filling, or with crusty bread.
Nutrition Facts
Calories |
346 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2715 mg | 118% | |
| Total Carbohydrate | 17.1 g | 6% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 4.4 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 383 mg | 29% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 512 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.
