Vegetarian/Vegan Mock "Tuna" Salad With Tofu

Vegetarian "tuna" salad sandwich

Amy G / Flickr

  • Total: 10 mins
  • Prep: 10 mins
  • Cook: 0 mins
  • Yield: 4 to 5 servings
Nutritional Guidelines (per serving)
246 Calories
22g Fat
4g Carbs
10g Protein
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Nutrition Facts
Servings: 4 to 5 servings
Amount per serving
Calories 246
% Daily Value*
Total Fat 22g 28%
Saturated Fat 3g 17%
Cholesterol 9mg 3%
Sodium 542mg 24%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Protein 10g
Calcium 292mg 22%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Eating vegan but miss tuna salad? If you're a vegan (or vegetarian) who misses tuna salad or tuna sandwiches, you can get a very similar taste and texture using all the same ingredients, but substituting the tuna with tofu and adding a bit of kelp seaweed for a fishy flavor.

The combination of the celery and red onion, mayonnaise, soy sauce, lemon juice, and kelp provide just the most perfect flavor combination to create a mock tuna taste that you'll ever find. Serve it up on lightly toasted bread for a vegetarian and vegan tuna salad sandwich or plate it on lettuce leaves for a lighter and lower-carb lunch.

Ingredients

  • 1 block firm or extra firm tofu, frozen, then thawed and pressed
  • 2 stalks celery, diced
  • 1 tbsp red onion, minced
  • 1/2 cup mayonnaise or vegan mayonnaise
  • 2 tbsp soy sauce
  • 1 tbsp lemon juice
  • 1/2 tsp kelp powder

Steps to Make It

  1. Place the tofu in a small bowl and then crumble or mash the tofu with a fork until it reaches the desired consistency. It should be mashed to roughly the same consistency as tuna, with a few small chunks and not completely smooth. Add the celery and onion to the bowl and gently stir to combine. 

  2. In a separate small bowl, whisk together the mayonnaise, soy sauce, lemon juice, and kelp. Gently add this mixture to the tofu and stir to combine.

  3. If you have enough time, place your vegetarian tuna salad substitute in the refrigerator for at least 15 minutes before serving so that you can serve it chilled. Give it all a gentle toss again just before serving to mix up any of the liquids which may have settled a bit.

Serving Suggestions:

  • Serve it on gently toasted bread with or without some lettuce and perhaps a tomato slice or two.

  • Arrange a bed of romaine or butter lettuce leaves on individual serving plates and place a scoop of your vegan tuna salad on top for a nice presentation. 

All About Kelp

Kelp is an underwater plant. It has a deep green color and is high in nutrients and vitamins. This sea plant is one of the best natural sources of iodine and also high in calcium, magnesium, iron, vitamin K, and vitamin A. Kelp powder is simply kelp that has been dried up and then ground into a powder. It's often sold in containers with a scoop for easy use. This vegan condiment can be used in smoothies, soups, and other dishes as a flavor boost or salt substitute. Many health food stores, gourmet grocery stores, and online retailers all sell kelp powder.

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