Difference between revisions of "Make Vegan Mock Tuna Salad"
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It can be hard to give up some of your favorite foods when you've made the switch to eating vegan. Fortunately, you can recreate many classic foods, like tuna salad. Create a vegan mock tuna salad using soaked sunflower seeds and almonds. Or for a creamier taste, use firm tofu. You can even mash up chickpeas for a hearty texture. Serve your vegan mock tuna salad as part of a simple lunch or as a tasty snack. | It can be hard to give up some of your favorite foods when you've made the switch to eating vegan. Fortunately, you can recreate many classic foods, like tuna salad. Create a vegan mock tuna salad using soaked sunflower seeds and almonds. Or for a creamier taste, use firm tofu. You can even mash up chickpeas for a hearty texture. Serve your vegan mock tuna salad as part of a simple lunch or as a tasty snack. | ||
| − | [[Category:Vegan]] | + | [[Category: Vegan]] |
==Ingredients== | ==Ingredients== | ||
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==Steps== | ==Steps== | ||
===Making Mock Tuna Salad Using Sunflower Seeds (Vegan)=== | ===Making Mock Tuna Salad Using Sunflower Seeds (Vegan)=== | ||
| − | #Soak the sunflower seeds and almonds overnight. Measure 1 cup (140 g) of sunflower seeds and 1 cup (140 g) of raw almonds into a large bowl. Pour enough water to cover the seeds and nuts by 2 inches (5 cm). Cover the bowl with plastic wrap or a kitchen towel and let it sit out at room temperature overnight.<ref>http://www.wholefoodsmarket.com/recipe/mock-tuna-salad</ref> | + | #Soak the sunflower seeds and almonds overnight. Measure 1 cup (140 g) of sunflower seeds and 1 cup (140 g) of raw almonds into a large bowl. Pour enough water to cover the seeds and nuts by 2 inches (5 cm). Cover the bowl with plastic wrap or a kitchen towel and let it sit out at room temperature overnight.<ref name="rf1">http://www.wholefoodsmarket.com/recipe/mock-tuna-salad</ref> |
#*At a minimum, try to soak the seeds and nuts for at least 8 to 10 hours. | #*At a minimum, try to soak the seeds and nuts for at least 8 to 10 hours. | ||
| − | #Drain and chop the sunflower seeds and almonds. Set a fine mesh strainer in the sink and pour the soaked seeds and nuts through it. You don't need to save the soaking liquid. Transfer the seeds and nuts to a small food processor. Put the lid on and pulse them until they're finely ground.<ref | + | #Drain and chop the sunflower seeds and almonds. Set a fine mesh strainer in the sink and pour the soaked seeds and nuts through it. You don't need to save the soaking liquid. Transfer the seeds and nuts to a small food processor. Put the lid on and pulse them until they're finely ground.<ref name="rf1" /> |
#*You may need to stop and scrape down the sides of the food processor. | #*You may need to stop and scrape down the sides of the food processor. | ||
| − | #Combine the mock tuna salad. Put the ground seeds and nuts into a large bowl along with the rest of the salad ingredients. Stir the ingredients together to completely combine the mixture. You'll need:<ref | + | #Combine the mock tuna salad. Put the ground seeds and nuts into a large bowl along with the rest of the salad ingredients. Stir the ingredients together to completely combine the mixture. You'll need:<ref name="rf1" /> |
#*1/3 cup (75 g) finely chopped celery | #*1/3 cup (75 g) finely chopped celery | ||
#*1/3 cup (47 g) finely chopped pickles | #*1/3 cup (47 g) finely chopped pickles | ||
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#*1 teaspoon ground black pepper | #*1 teaspoon ground black pepper | ||
#*1/2 teaspoon sea salt | #*1/2 teaspoon sea salt | ||
| − | #Serve the salad. Set the mock tuna salad out as a dip for crackers or vegetable sticks. You could also use it as a sandwich filling or topping for a fresh green salad. If you'd like to make the salad ahead of time and store it, cover the bowl and refrigerate it until you're ready to use it.<ref | + | #Serve the salad. Set the mock tuna salad out as a dip for crackers or vegetable sticks. You could also use it as a sandwich filling or topping for a fresh green salad. If you'd like to make the salad ahead of time and store it, cover the bowl and refrigerate it until you're ready to use it.<ref name="rf1" /> |
#*You can store the mock tuna salad for up to 5 days in the refrigerator. Keep in mind that it may lose a little crunch the longer it chills. | #*You can store the mock tuna salad for up to 5 days in the refrigerator. Keep in mind that it may lose a little crunch the longer it chills. | ||
===Making Mock Tuna Salad Using Tofu (Vegan)=== | ===Making Mock Tuna Salad Using Tofu (Vegan)=== | ||
| − | #Squeeze and crumble the tofu. Take 1 pound (453 g) of firm tofu and gently squeeze it between your hands. The excess water in the tofu should drain out. Crumble the tofu into a large bowl. The tofu crumbles should be small and even.<ref>http://www.peta.org/recipes/veggie-tuna-salad/</ref> | + | #Squeeze and crumble the tofu. Take 1 pound (453 g) of firm tofu and gently squeeze it between your hands. The excess water in the tofu should drain out. Crumble the tofu into a large bowl. The tofu crumbles should be small and even.<ref name="rf2">http://www.peta.org/recipes/veggie-tuna-salad/</ref> |
| − | #Prepare the celery, carrot, and red onion. Use a sharp knife to carefully dice 1 celery stalk. You'll also need to mince enough red onion to get 1 tablespoon. Take a small carrot and grate it to get 2 tablespoons. Place the prepared vegetables into the bowl with the crumbled tofu.<ref | + | #Prepare the celery, carrot, and red onion. Use a sharp knife to carefully dice 1 celery stalk. You'll also need to mince enough red onion to get 1 tablespoon. Take a small carrot and grate it to get 2 tablespoons. Place the prepared vegetables into the bowl with the crumbled tofu.<ref name="rf2" /> |
| − | #Stir together the wet ingredients. In a separate bowl, add 1/2 cup (116 g) of vegan mayonnaise, 2 tablespoons of tamari, 1 tablespoon of lemon juice, and 1/2 teaspoon of kelp powder. Stir the wet ingredients until they're combined.<ref | + | #Stir together the wet ingredients. In a separate bowl, add 1/2 cup (116 g) of vegan mayonnaise, 2 tablespoons of tamari, 1 tablespoon of lemon juice, and 1/2 teaspoon of kelp powder. Stir the wet ingredients until they're combined.<ref name="rf2" /> |
| − | #Combine the tofu mock tuna salad. Scoop the wet ingredients into the bowl with the tofu and vegetables. Use a spoon to stir the salad, so the mixture is combined. You can serve the salad immediately or store it for a few days.<ref | + | #Combine the tofu mock tuna salad. Scoop the wet ingredients into the bowl with the tofu and vegetables. Use a spoon to stir the salad, so the mixture is combined. You can serve the salad immediately or store it for a few days.<ref name="rf2" /> |
#*Consider serving the salad as part of a sandwich, dip, or green salad topping. | #*Consider serving the salad as part of a sandwich, dip, or green salad topping. | ||
===Making Mock Tuna Salad Using Chickpeas (Vegan)=== | ===Making Mock Tuna Salad Using Chickpeas (Vegan)=== | ||
| − | #Mash the chickpeas. Open one 15-ounce(425 g) can of chickpeas and drain the water. Rinse the chickpeas to remove excess sodium. Put the chickpeas into a large mixing bowl and use a fork or potato masher to mash the chickpeas until they're roughly pureed.<ref>https://www.forksoverknives.com/recipes/vegan-no-tuna-salad-sandwich/</ref> | + | #Mash the chickpeas. Open one 15-ounce(425 g) can of chickpeas and drain the water. Rinse the chickpeas to remove excess sodium. Put the chickpeas into a large mixing bowl and use a fork or potato masher to mash the chickpeas until they're roughly pureed.<ref name="rf3">https://www.forksoverknives.com/recipes/vegan-no-tuna-salad-sandwich/</ref> |
#*You can leave several of the beans whole for added texture. | #*You can leave several of the beans whole for added texture. | ||
| − | #Dice the celery, carrot, and pickle. Use a sharp knife to carefully dice enough red onion to measure 1/4 cup (40 g). You'll also need to dice enough celery to measure 1/4 cup (55 g) and enough pickle to measure 1/4 cup (35 g). Transfer the vegetables to the bowl with the mashed chickpeas.<ref | + | #Dice the celery, carrot, and pickle. Use a sharp knife to carefully dice enough red onion to measure 1/4 cup (40 g). You'll also need to dice enough celery to measure 1/4 cup (55 g) and enough pickle to measure 1/4 cup (35 g). Transfer the vegetables to the bowl with the mashed chickpeas.<ref name="rf3" /> |
| − | #Add the remaining ingredients. Measure and add the rest of the mock tuna salad ingredients into the bowl with the chickpeas. You'll need:<ref | + | #Add the remaining ingredients. Measure and add the rest of the mock tuna salad ingredients into the bowl with the chickpeas. You'll need:<ref name="rf3" /> |
#*3 tablespoons tahini | #*3 tablespoons tahini | ||
#*1 teaspoon Dijon or spicy brown mustard | #*1 teaspoon Dijon or spicy brown mustard | ||
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#*Salt and pepper to taste | #*Salt and pepper to taste | ||
#*1 tablespoon roasted unsalted sunflower seeds (optional) | #*1 tablespoon roasted unsalted sunflower seeds (optional) | ||
| − | #Stir the mock tuna salad and serve it. Use a spoon to completely mix together the mock tuna salad. Taste the salad and adjust any flavorings according to your taste. Serve the salad as a dip, sandwich spread, or topping for leafy salad.<ref | + | #Stir the mock tuna salad and serve it. Use a spoon to completely mix together the mock tuna salad. Taste the salad and adjust any flavorings according to your taste. Serve the salad as a dip, sandwich spread, or topping for leafy salad.<ref name="rf3" /> |
#*You can store the salad in an airtight container in the refrigerator for up to 5 days. | #*You can store the salad in an airtight container in the refrigerator for up to 5 days. | ||
