Wednesday, May 30, 2012

Mock Tuna Salad-Three Ways

I know I said I couldn't blog again for a while, but I lied.

I just had to get one last blog post in before we are off on another adventure, because this blog post is so important. If you love mayonnaise, your life is about to change.

I have never been a big consumer of mayonnaise, not because I didn't like the taste, but because I was well aware of the calorie and fat content. Lucky for us, Susan Voisen, author of the Fat Free Vegan blog, has created the most incredible, most outstanding, low calorie, low fat Vegan mayonnaise out of silken tofu, cashews, mustard, lemon juice, onion powder and salt.  Susan's version is thick and creamy and tastes just like, well, mayonnaise. What a fun surprise!

I used Susan's tofu-cashew mayo this past weekend in two experiments I did with mock tuna salad. But I'm such a glutton, I had to try it three different ways-one with tempeh, one with chick peas and one with sunflower seeds. I have to say they were all excellent. I served them to a crowd of non-Vegans and each was a hit. Everyone was surprised at how tasty they were and that they were not actual tuna.

I served the mock-tuna salads on whole wheat slider buns with lettuce and tomato. I got the buns at Trader Joes.

I also rolled the sunflower seed version into fresh rainbow chard leaves that I had picked up that morning at the Farmer's Market. I put some cucumber and tomato into the rolls. We even enjoyed the leftovers for days after the party. They keep really well.

The three versions differed most in consistency, with chick peas being the most similar to actual tuna salad. My favorite was the sunflower seed version, but given how excellent the other two were, I'm not sure it's worth the extra fat and calories that comes along with the nuts. Tempeh is a bit of an acquired taste, so if you're not into it, I understand, just stick with the chick peas.

Mock tuna salad is great any way that you used to enjoy tuna--on a salad, in a sandwich, tossed with cooked pasta, or even as a faux tuna melt with Daiya (as a treat, or course!).

Mock Tuna Salad with Tempeh
makes about 2 cups

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1 8 ounce packages Soy Boy 5 Grain Tempeh, crumbled (or other brand of tempeh)
1/2 cup finely diced celery (2 medium stalks, finely diced)
1/2 scallion, thinly sliced (white and green parts)
1/4 cup fresh parsley, minced
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp paprika
1/2 Tbsp Vegan Worcestershire sauce
1/2 Tbsp fresh lemon juice
1 Tbsp sweet pickle relish (optional)
5 Tbsp Fat Free Vegan's Tofu-Cashew Mayonnaise

Crumble the tempeh into a bowl. Add all other ingredients and stir to combine. Fold in tofu-cashew mayo. Refrigerate until serving.

Mock Tuna Salad with Chick Peas
makes approximately 3 cups

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2 15 ounce cans chick peas, rinsed and drained
4 Tbsp spicy brown mustard
2 Tbsp sweet pickle relish
2 scallions, finely sliced
1/2 cup shredded carrot
1/2 cup finely chopped celery
6 Tbsp Fat Free Vegan's Tofu-Cashew Mayonnaise

Place chick peas in a medium bowl and mash. Add all other ingredients except tofu-cashew mayo and stir. Fold in tofu-cashew mayo. Refrigerate until serving.

Raw Vegan Mock Tuna Salad with Sunflower Seeds
makes approximately 5 cups
adapted from a recipe by Gena at Choosing Raw

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2 cups raw sunflower seeds, soaked for 2 hours
2 medium pickles, finely chopped
1 cup celery, finely chopped
1 cup shredded carrot
1 Tbsp apple cider vinegar
2 Tbsp fresh lemon juice
1/2 tsp onion powder
1 Tbsp maple syrup
1 tsp sea salt
fresh pepper, to taste

Place sunflower seeds into a food processor fitted with the "s" blade and pulse until seeds are broken down but still a bit chunky (you do not want to make sunflower seed butter). Transfer from food processor into a medium bowl and mix in all other ingredients. Refrigerate until serving.

Had you made Susan's Tofu-cashew Mayonnaise already? What did you think?

Have you already experimented with mock tuna salad recipes? Did you find one that you loved? Please share the link!

Well, we're off to New Jersey for the weekend for my husband's 25th college reunion. Then onto Ithaca, NY the following weekend for my 20 year reunion. The good news is that both of our Alma matter's had "vegan" as a menu option for the meals. I'm very curious what the options will be!

I'll be checking comments from my phone, and you know how much I love me some comments! If you'd like to leave one, please click on the title of this post (the orange text above).
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