Mediterranean Diet Veganer Fleischsalat
Savor the bold, vibrant flavors of the *Mediterranean Diet Veganer Fleischsalat*, a plant-based twist on a classic deli favorite! This vegan salad replaces traditional cold cuts with perfectly seasoned, golden-crisp tofu strips, infused with smoked paprika and garlic powder for an irresistible umami kick. Creamy, tangy vegan yogurt dressing—enhanced with Dijon mustard, fresh dill, parsley, capers, and a squeeze of lemon—perfectly coats the tofu and crunchy dill pickles, creating a refreshing yet satisfying dish. Ready in just 30 minutes and ideal for meal prep, this high-protein, healthy recipe is perfect served chilled alongside whole-grain bread, crisp greens, or as a mezze platter centerpiece. A must-try for fans of Mediterranean diet recipes seeking a vegan-friendly, easy-to-make option!
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Recipe Information
Ingredients
- 200 grams Extra-firm tofu (pressed and drained)
- 4 small Dill pickles
- 120 ml Unsweetened vegan yogurt (coconut or soy-based)
- 1 tablespoon Olive oil
- 1 teaspoon Dijon mustard
- 1 tablespoon Capers
- 2 tablespoons Fresh parsley (chopped)
- 1 tablespoon Fresh dill (chopped)
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Smoked paprika
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Cut the pressed tofu into thin strips to resemble the texture of deli-style meat. Set aside.
Heat a non-stick skillet over medium heat and drizzle in the olive oil.
Add the tofu strips to the skillet, sprinkling them with the smoked paprika, garlic powder, salt, and black pepper. Cook for about 8-10 minutes, stirring occasionally, until lightly golden and slightly crispy on the edges. Remove from heat and let cool.
Chop the dill pickles into small bite-sized pieces and set aside.
In a large bowl, mix together the vegan yogurt, Dijon mustard, lemon juice, capers, fresh parsley, and fresh dill to create the dressing. Stir well to combine evenly.
Once the tofu has cooled, add it to the bowl with the dressing along with the chopped pickles. Gently mix until all the ingredients are well coated with the dressing.
Taste and adjust seasoning as needed, adding extra salt, pepper, or lemon juice to suit your preference.
Cover the bowl and refrigerate the Fleischsalat for 15-30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature, paired with whole-grain bread, crisp lettuce, or as part of a mezze platter.
Nutrition Facts
Calories |
514 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1126 mg | 49% | |
| Total Carbohydrate | 16.6 g | 6% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 4.1 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1519 mg | 117% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 695 mg | 15% | |
*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.
