Tempeh "Chicken" Salad


Makes 4 Sandwiches

For those of you who have never tried it, tempeh is a made from fermented soybeans that have been pressed into firm cakes. It has a nutty, meaty texture that really satisfies. And, like its blander cousin, tofu, it’s great at absorbing the flavors of surrounding ingredients.

  • 12 ounces tempeh, cubed
  • 1 stalk celery, minced
  • 2 tablespoons red bell peppers, minced
  • 1 large dill pickle, minced
  • 2-3 scallions, minced
  • 1 tablespoon fresh parsley, chopped
  • 1/2 cup soy mayonnaise or fat-free regular mayonnaise
  • 1 tablespoon yellow or spicy golden brown mustard
  • 1 teaspoon lemon juice
  • Salt & freshly ground black pepper

Place the cubed tempeh in a saucepan of boiling, salted water. Reduce heat to low, and simmer for about 12 minutes, drain and place in a bowl. Put in refrigerator to cool. Combine the celery, pepper, pickle, scallion and parsley in a large bowl. Run a knife through the cubed tempeh, just to give it a rough chop. Add chopped tempeh to the bowl, along with the mayonnaise, mustard, lemon, salt and pepper. Fold everything together. Serve with lettuce and sliced tomato on wheat toast, in a pita pocket, or in a lavash wrap. This will keep covered in the fridge for 2-3 days.

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Nutrition Information

Tempeh "Chicken" Salad

Servings per Recipe: 4

Amount per Serving

Calories:  370

Calories from Fat:  

Total Fat:  9g

Saturated Fat:  1.5g

Cholesterol:  10mg

Sodium:  1040mg

Carbohydrates:  53g

Dietary Fiber:  12g

Protein:  25g

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