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Vegan Tuna Salad Sandwich… Kinda As of Saturday, I have officially been vegan for three months. This is a huge accomplishment for me and I have never felt healthier. So, to celebrate the occasion, I decided to branch out from my go-to quick vegan recipes and adapt a dish of my own. It turned out incredibly well, so I thought I’d share it on tumblr for whoever might be interested. This recipe is my take on the Tuna Salad Sandwich (Kinda) recipe from Alicia Silverstone’s amazing vegan book, The Kind Diet. I thought Alicia’s original recipe sounded great, but it called for a lot of ingredients that I didn’t have on hand, so I decided to make my own version. And it still turned out great!You definitely do not have to be vegan to enjoy this sandwich. If you’re an omnivore looking for a healthier, mercury-free (and cruelty-free!) alternative similar to the traditional tuna sandwich you grew up with, give this recipe a shot. The great thing about it is that it is so versatile - you can add whatever vegetables sound good to you, and it still works! It’s an excellent way to sneak some healthy vegetables into your diet without it feeling like a chore. Trust me, I know the feeling.Anyway, enough blabbering. Here’s the recipe.Ingredients:1 8oz. package Tempeh (I used LightLife Organic Soy Tempeh)1 large carrot, grated1 cup fresh corn1 cup onions, chopped (the original recipe called for red onions, which I think would probably work better, but green onions were all I had and they were fine)3/4 cup dill pickle, chopped1 tbsp vegan mayonnaise (I used Earth Balance brand, which you can find at many grocery stores, and Vegenaise is of course a great option, but fun fact: Trader Joe’s Reduced Fat Mayonnaise just happens to be accidentally vegan and tastes exactly like the real thing. Just make sure it’s the reduced fat one!)2 tbsp red wine vinegar2 tbsp soy sauce 1 tbsp lemon juice1 tsp dijon mustard, optional1 tsp vegan tartar sauce, optional (I say optional because vegan tartar sauce may be hard to find depending on where you live. I bought the Vegenaise brand at Whole Foods market and it tastes amazing, but I haven’t found any other vegan brand tartar sauce and I’ve heard that this particular Vegenaise product isn’t offered in every Whole Foods. It definitely adds a great flavor to the mixture, but if you can’t find it or make your own, it’ll be fine to just leave out)How to make it:1. Slice tempeh into four pieces and place in pot of boiling water. Boil on medium-high heat for 15 minutes. 2. Cut carrot in four pieces and place in a separate pot of boiling water. Boil on high heat for 5 minutes, just enough to soften it a bit.3. Meanwhile, chop your onions and add them to a small bowl with red wine vinegar and soy sauce. Stir gently so all the onions are covered and place in refrigerator to marinate. 
4. Drain carrots and grate them in a large bowl. Remove cooked tempeh from heat and drain thoroughly and grate them into the same bowl. The tempeh should start to crumble in chunks against the grater. 
5. Remove onions from refrigerator and drain well. Add onions to grated mixture, along with the chopped dill pickles, corn, and any other vegetables you want to add (chopped celery, cucumber, green peas, kale, etc.) 
6. Add remaining ingredients and mix thoroughly. Serve on toasted whole-grain vegan bread with fresh fruit or kettle chips on the side. 

Vegan Tuna Salad Sandwich… Kinda

 
As of Saturday, I have officially been vegan for three months. This is a huge accomplishment for me and I have never felt healthier. So, to celebrate the occasion, I decided to branch out from my go-to quick vegan recipes and adapt a dish of my own. It turned out incredibly well, so I thought I’d share it on tumblr for whoever might be interested.

This recipe is my take on the Tuna Salad Sandwich (Kinda) recipe from Alicia Silverstone’s amazing vegan book, The Kind Diet. I thought Alicia’s original recipe sounded great, but it called for a lot of ingredients that I didn’t have on hand, so I decided to make my own version. And it still turned out great!

You definitely do not have to be vegan to enjoy this sandwich. If you’re an omnivore looking for a healthier, mercury-free (and cruelty-free!) alternative similar to the traditional tuna sandwich you grew up with, give this recipe a shot. The great thing about it is that it is so versatile - you can add whatever vegetables sound good to you, and it still works! It’s an excellent way to sneak some healthy vegetables into your diet without it feeling like a chore. Trust me, I know the feeling.

Anyway, enough blabbering. Here’s the recipe.

Ingredients:

1 8oz. package Tempeh (I used LightLife Organic Soy Tempeh)
1 large carrot, grated
1 cup fresh corn
1 cup onions, chopped (the original recipe called for red onions, which I think would probably work better, but green onions were all I had and they were fine)
3/4 cup dill pickle, chopped
1 tbsp vegan mayonnaise (I used Earth Balance brand, which you can find at many grocery stores, and Vegenaise is of course a great option, but fun fact: Trader Joe’s Reduced Fat Mayonnaise just happens to be accidentally vegan and tastes exactly like the real thing. Just make sure it’s the reduced fat one!)
2 tbsp red wine vinegar
2 tbsp soy sauce 
1 tbsp lemon juice
1 tsp dijon mustard, optional
1 tsp vegan tartar sauce, optional (I say optional because vegan tartar sauce may be hard to find depending on where you live. I bought the Vegenaise brand at Whole Foods market and it tastes amazing, but I haven’t found any other vegan brand tartar sauce and I’ve heard that this particular Vegenaise product isn’t offered in every Whole Foods. It definitely adds a great flavor to the mixture, but if you can’t find it or make your own, it’ll be fine to just leave out)

How to make it:

1. Slice tempeh into four pieces and place in pot of boiling water. Boil on medium-high heat for 15 minutes. 

2. Cut carrot in four pieces and place in a separate pot of boiling water. Boil on high heat for 5 minutes, just enough to soften it a bit.

3. Meanwhile, chop your onions and add them to a small bowl with red wine vinegar and soy sauce. Stir gently so all the onions are covered and place in refrigerator to marinate. 

4. Drain carrots and grate them in a large bowl. Remove cooked tempeh from heat and drain thoroughly and grate them into the same bowl. The tempeh should start to crumble in chunks against the grater. 

5. Remove onions from refrigerator and drain well. Add onions to grated mixture, along with the chopped dill pickles, corn, and any other vegetables you want to add (chopped celery, cucumber, green peas, kale, etc.) 


6. Add remaining ingredients and mix thoroughly. Serve on toasted whole-grain vegan bread with fresh fruit or kettle chips on the side.
 

  1. danneelwinchester posted this