Incredible Tofu “Chicken” Salad

Incredible Tofu “Chicken” Salad Recipe: A Delicious Vegetarian Dish

Preparation time: 40 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Incredible Tofu “Chicken” Salad recipe is a delicious and satisfying plant-based alternative to traditional chicken salad. Packed with flavor and texture, this recipe is sure to become a favorite among vegans and non-vegans alike.

History

Tofu “chicken” salad has been a popular dish in the vegan community for many years. It offers a protein-packed and flavorful option for those looking to enjoy a classic chicken salad without the meat. This recipe puts a unique twist on the traditional dish by incorporating roasted red peppers and walnuts for added depth of flavor.

Ingredients

1 block of extra firm tofu (compressed)
soy sauce or Bragg’s Liquid Aminos
water
2 - 3 stalks of celery
1 small red onion
1 roasted* red pepper
0.5 - 1 cup of walnut halves
0.25 cup of fresh tarragon, finely chopped
1 tsp each of basil, sage, rosemary, thyme, and oregano
2 tsp of paprika
sea salt and cayenne pepper, to taste
1.5 cups of vegan mayo

How to prepare

Preheat the oven to 400°F (204°C). Lightly oil a cookie sheet.
Slice the tofu into 0.25-inch thick slices. Place them in a shallow dish and cover with a mixture of 1 part soy sauce to 4 parts water. Allow the tofu to marinate for 10–30 minutes.
Place the marinated tofu slices on the baking sheet and bake for 20–30 minutes, or until they turn a deep, golden brown and become crispy. Remove from the oven and let them cool. Then, shred the tofu into irregular pieces using either a sharp knife or your hands.
Finely dice all the vegetables.
Combine all the ingredients and chill completely. It is best to refrigerate overnight.
Serve the mixture on its own or in big crusty rolls with all the sandwich fixings.
To roast red peppers, place them on a baking sheet in a preheated 400°F (204°C) oven, turning them frequently until the skin blisters on all sides.
Remove the roasted red peppers from the oven and place them in a paper bag. Close the bag tightly and let them sit for 20 minutes or more, allowing the skins to sweat off.
Peel off the loose skins, remove the seeds and ribs, and discard them. Use the roasted red peppers as desired.

Variations

Add diced apples or grapes for a touch of sweetness.
Mix in chopped pickles or relish for a tangy twist.
Substitute the walnuts with pecans or almonds for a different flavor profile.

Cooking Tips & Tricks

Be sure to press the tofu before marinating and baking to remove excess moisture and allow it to absorb the flavors more effectively.

- Roasting the red peppers adds a smoky and sweet flavor to the salad. Be sure to remove the skins and seeds for a smoother texture.

- Chilling the salad overnight allows the flavors to meld together and develop a more robust taste.

Serving Suggestions

Serve the tofu “chicken” salad on its own, in a sandwich, or on top of a bed of greens for a light and refreshing meal. Pair it with fresh fruit or a side of sweet potato fries for a well-rounded and satisfying dish.

Cooking Techniques

Pressing the tofu before marinating helps it absorb more flavor.

- Roasting the red peppers adds a smoky depth to the salad.

- Shredding the tofu into irregular pieces creates a more chicken-like texture.

Ingredient Substitutions

Use tempeh or seitan in place of tofu for a different protein source.

- Substitute the vegan mayo with mashed avocado or hummus for a lighter option.

- Swap the tarragon with dill or parsley for a different herb flavor.

Make Ahead Tips

This tofu “chicken” salad can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors will continue to develop, making it even more delicious over time.

Presentation Ideas

Garnish the tofu “chicken” salad with fresh herbs, such as parsley or chives, for a pop of color. Serve it in a lettuce cup or on a bed of mixed greens for an elegant presentation.

Pairing Recommendations

Pair this tofu “chicken” salad with a side of quinoa salad or roasted vegetables for a complete and balanced meal. Serve it alongside a glass of iced tea or lemonade for a refreshing beverage option.

Storage and Reheating Instructions

Store any leftover tofu “chicken” salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

320

Carbohydrates

- Total Carbohydrates: 12g

- Dietary Fiber: 3g

- Sugars: 3g

Fats

- Total Fat: 25g

- Saturated Fat: 3g

- Trans Fat: 0g

Proteins

- Protein: 15g

Vitamins and minerals

Vitamin A: 10%

- Vitamin C: 30%

- Calcium: 15%

- Iron: 20%

Alergens

Contains soy and tree nuts (walnuts)

Summary

This Incredible Tofu “Chicken” Salad is a nutrient-dense dish that provides a good source of protein, healthy fats, and essential vitamins and minerals. It is a satisfying and flavorful option for those looking to incorporate more plant-based meals into their diet.

Summary

This Incredible Tofu “Chicken” Salad recipe is a flavorful and satisfying plant-based alternative to traditional chicken salad. Packed with protein, healthy fats, and essential vitamins and minerals, this dish is a nutritious and delicious option for any meal. Enjoy it on its own, in a sandwich, or on top of a salad for a versatile and satisfying dish.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Incredible Tofu “Chicken” Salad. It was many years ago, during a summer potluck at my friend Martha’s house. Martha was known for her inventive vegetarian dishes, and this salad was no exception. As soon as I took my first bite, I knew I had to get my hands on the recipe.

I approached Martha and asked her where she had learned to make such a delicious dish. She smiled and told me that she had picked it up from a friend of hers who had spent time living in Asia. Intrigued, I begged her to share the recipe with me, and she kindly obliged.

The first step in making Incredible Tofu “Chicken” Salad, Martha explained, was to press the tofu to remove excess water. This would help the tofu absorb the flavors of the marinade better. I had never worked with tofu before, but Martha patiently showed me how to press it using a heavy object like a plate or a cast iron skillet.

Next, she taught me how to make the marinade. It was a simple blend of soy sauce, sesame oil, garlic, ginger, and a touch of honey for sweetness. Martha emphasized the importance of letting the tofu marinate for at least an hour to allow the flavors to fully develop.

While the tofu was marinating, Martha showed me how to prepare the rest of the salad ingredients. She had a colorful array of vegetables – bell peppers, carrots, cucumbers, and scallions – that she had chopped into bite-sized pieces. She also had a mix of fresh herbs like cilantro and mint that added a burst of freshness to the dish.

Once the tofu had marinated, Martha demonstrated how to cook it to give it that crispy “chicken” texture. She used a hot skillet with a bit of oil and cooked the tofu until it was golden brown and slightly crispy on the outside. The aroma that filled her kitchen was absolutely mouthwatering.

After the tofu was cooked, it was time to assemble the salad. Martha tossed the tofu with the vegetables and herbs, then drizzled over a tangy dressing made with rice vinegar, lime juice, and a hint of chili paste for heat. The combination of flavors and textures was simply incredible.

As I took my first bite of the finished Incredible Tofu “Chicken” Salad, I knew that this recipe would become a staple in my own kitchen. The contrast of the crunchy vegetables, the tender tofu, and the zesty dressing was a symphony of flavors that danced on my taste buds.

Over the years, I have made this salad countless times, tweaking the recipe here and there to suit my own tastes. I have shared it with friends and family, who are always amazed at how something so simple can be so delicious.

I am grateful to Martha for introducing me to this recipe, and to her friend who brought it back from Asia. It has become a beloved dish in my repertoire, and I will continue to cherish the memories of learning how to make Incredible Tofu “Chicken” Salad with Martha on that warm summer day.