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.

This Recipe is Categorized In:

, , ,

This Recipe's Ingredients:

, , , , , ,

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

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

Recipe Unit Conversions