Vegan Tuna Salad

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I’m baaaaack!

Did you miss me? I sure missed you. Although I did have five glorious days driving down highway 101 seeing some of the most beautiful parts of Oregon and Northern California. We camped along the way, explored new beaches, discovered hidden gems in the towns surrounding the redwoods, and gave big full hugs to the 1000-year-old trees in the National Redwoods Forest. Oh, and I celebrated another trip around the sun. It was pure bliss and much-needed respite. 

Now, with new energy and exhilaration, I am back with all kinds of springtime recipes to share with you. I’ve got Raw Pad Thai, Chewy Lemon Crinkle Cookies, and Vegan Olive Oil Cake. But before we get too ahead of ourselves, let’s look and see what I’ve got for you today.

We’re starting off with an adaptation of one of my oldest recipes from the blog: revisited and revised Vegan Tuna Salad.

Best substitute for vegan tuna salad

For years I’ve been playing around with vegan tuna salad recipes. I’ve been trying different bases like tofu, chickpeas, jackfruit and a carrot/walnut mixture which is the base for this raw tuna salad, I have been busy trying to replicate what used to be one of my favorite salads as a child.

Through my experimenting, I’ve determined that my favorite base for this salad is tempeh. I love the nutty heartiness of tempeh which, while it significantly deviates from the texture of tuna, provides a perfect consistency for this salad. Tempeh is also known for adapting flavors which allows this tempeh tuna salad to taste just like the herbs, spices, and vegetables packed into it.

Benefits of Tempeh

Another reason to choose tempeh for this salad is the many health benefits. Some of the many benefits of tempeh are:

• it is loaded with protein and fiber
• and filled with probiotics
• has many important vitamins and minerals, including B12

To name a few. Read more about the benefits of tempeh here. 

How to make Tempeh Tuna Salad

As you can imagine, this vegan salad recipe is very simple to make. It’s a simple three step process:

Step one – Boil the Tempeh

Boil the tempeh in a medium-sized pot for twenty minutes. Once tempeh is tender, drain the water and let tempeh cool for 5 minutes. This step allows the tempeh to soften as well as removes any bitterness from it.

Step two – Chop your Veggies

While tempeh is boiling, chopped all your vegetables and herbs. Set aside.

Step three – Mix it all Together

Place cooled tempeh in a medium bowl and smash it with a fork or other mashing utensil until tempeh is mostly broken apart with some larger pieces intact. Add the remaining ingredients and stir together.

That’s it! So easy.

Is this tempeh tuna salad gluten-free?

Why, yes it is!

Can this vegan tuna salad be soy-free?

Sure! If you are looking for a soy-free option, I recommend trying chickpeas, runner-up for my favorite plant-based tuna substitute. Substituting chickpeas is super simple. One: drain and rinse them thoroughly. Two: put them in a bowl and mash them until only a few large pieces remain (no boiling needed!). Three: Add your remaining ingredients and you’ve got yourself a soy-free vegan tuna salad.

Serving and Storing Vegan Tuna Salad

• For best results, let the salad set in the refrigerator for 2-4 hours before serving. This allows the tempeh to chill all the way through while letting the flavors absorb into it.
• Serve salad on toasted bread for a tuna salad sandwich, on crackers, or with vegetables.
• Store salad in an airtight container in the refrigerator for up to 5 days.
• For a soy-free option, make this salad with chickpeas (instructions above)

More vegan salad recipes to love

Do you love this Tempeh Tuna Salad? Here are a few more vegan salad recipes to love:

• Vegan “Egg” Salad
• Taco Salad
• Potato Salad
• Classic Pasta Salad

But before you go, check out this Tempeh Tuna Salad recipe below.

Vegan Tuna Salad

Enjoy this vegan and gluten-free vegan Tuna Salad. Made with tempeh and filled with fresh vegetables and herbs for a light and refreshing any-time-of-day snack.

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

5 from 5 votes

Print

Course: Salad, Side Dish
Cuisine: American
Keyword: Vegan Tuna Salad
Servings: 4 people
Calories: 141 kcal
Author: Sarah McMinn

Ingredients

• 8 ounces tempeh
• 1/4 cup white onions, diced
• 1/4 cup celery, diced
• 2 tbsp dill pickle, diced
• 2 tbsp fresh dill, minced
• 1 tbsp capers
• 1 tbsp vegan mayonnaise
• 2 tsp spicy mustard
• 2 tsp lemon juice
• pinch of cayenne
• salt and pepper, to taste

US Customary - Metric

Instructions

1. Boil the tempeh in a medium-sized pot for twenty minutes. Once tempeh is tender, drain the water and let tempeh cool for 5 minutes.

2. While tempeh is boiling, chopped all your vegetables and herbs. Set aside. 

3. Place cooled tempeh in a medium bowl and smash it with a fork or other mashing utensil until tempeh is mostly broken apart with some larger pieces intact. Add the remaining ingredients and stir together. 

4. Serve on toast or with crackers and vegetables. Store in an airtight container in your refrigerator for up to 3 days. 

Recipe Notes

• Don't skip the boiling step. Boiling removes the slightly bitter taste found in tempeh and helps soften and moisten the tempeh which allowing it to better absorb flavors.
• Looking for a soy-free option, sub tempeh with a can of chickpeas. You can skip the boiling step and go straight to mashing. 

Nutrition Facts

Vegan Tuna Salad

Amount Per Serving

Calories 141 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g6%

Cholesterol 1mg0%

Sodium 185mg8%

Potassium 264mg8%

Carbohydrates 7g2%

Protein 10g20%

Vitamin A 55IU1%

Vitamin C 1.7mg2%

Calcium 69mg7%

Iron 1.5mg8%

* Percent Daily Values are based on a 2000 calorie diet.