Old Fashioned Vegan Chicken Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Old Fashioned Vegan Chicken Salad
40 min.
4
185kcal

Suggestions


Are you looking for a delicious and satisfying plant-based dish that will impress your friends and family? Look no further than this Old Fashioned Vegan Chicken Salad! Perfectly crafted for those who follow a vegetarian or vegan lifestyle, this recipe is not only gluten-free and dairy-free but also packed with flavor and nutrition.

In just 40 minutes, you can whip up a delightful salad that serves four, making it an ideal choice for a light lunch, a starter for dinner, or a tasty snack. With only 185 calories per serving, you can indulge without the guilt. The star of this dish is extra-firm tofu, which is marinated and baked to perfection, giving it a delightful texture that mimics traditional chicken salad.

Complemented by crunchy celery, zesty mustard, and a hint of sweetness from relish, this salad is a symphony of flavors and textures. The addition of sliced almonds adds a delightful crunch, while the tofu-cashew mayo brings it all together with a creamy finish. Whether you serve it in a sandwich, atop a fresh salad, or wrapped in lettuce leaves or tortillas, this Old Fashioned Vegan Chicken Salad is sure to become a favorite in your recipe repertoire.

So gather your ingredients and get ready to enjoy a wholesome, mouthwatering dish that celebrates the best of plant-based cooking!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • ribs celery chopped
  • 0.3 cup vegetable stock 
  • teaspoon chives chopped
  • 0.3 teaspoon sage dried
  • teaspoon thyme dried
  • 14 ounce tofu 
  • 0.3 teaspoon mustard to taste ( )
  • 2.5 tablespoons relish sweet
  • servings salt and pepper black to taste
  • tablespoons slivered almonds sliced
  • tablespoon soya sauce 
  • 2.5 tablespoons veganaise 

Equipment

  • baking sheet
  • paper towels
  • oven
  • mixing bowl
  • kitchen towels

Directions

  1. Cut the tofu into about 8 equal slices, and then cut those slices in half.
  2. Place two paper towels (one on top of the other) or a clean tea towel on the counter and place the tofu slices on top. Cover with two more paper towels or tea towel. Gently press each slice of tofu until the towels are saturated with water. Replace the towels on top with another layer and press until most of the water is pressed out of the tofu.
  3. Place the tofu on the prepared baking sheet.
  4. Mix the broth, soy sauce or tamari, thyme, sage, and pepper.
  5. Pour half of it over each slice of tofu. Turn the tofu over and pour the remaining liquid over it.
  6. Place it in the preheated oven and bake for about 20-25 minutes, until tofu is beginning to brown on the edges.
  7. Remove from the oven and let it cool on the baking sheet. Once the tofu is cool, tear each piece into small, irregular pieces. (You can also cut it, but it looks more natural if you tear it and somehow tastes better, too.)
  8. Place it in a medium mixing bowl and add all remaining ingredients.
  9. Mix well, and add salt and pepper to taste. Refrigerate until completely chilled.
  10. Serve in sandwiches, on top of salad, or rolled into lettuce leaves or tortillas.

Nutrition Facts

Calories185kcal
Protein22.99%
Fat60.94%
Carbs16.07%

Properties

Glycemic Index
56.5
Glycemic Load
0.49
Inflammation Score
-4
Nutrition Score
4.3808695622112%

Flavonoids

Cyanidin
0.12mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Apigenin
0.57mg
Luteolin
0.21mg
Isorhamnetin
0.15mg
Kaempferol
0.09mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:184.61kcal
9.23%
Fat:12.6g
19.39%
Saturated Fat:1.33g
8.32%
Carbohydrates:7.48g
2.49%
Net Carbohydrates:5.41g
1.97%
Sugar:1g
1.11%
Cholesterol:0mg
0%
Sodium:679.78mg
29.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.7g
21.4%
Calcium:152.78mg
15.28%
Iron:1.97mg
10.97%
Vitamin K:11µg
10.47%
Manganese:0.2mg
9.86%
Vitamin E:1.36mg
9.04%
Fiber:2.06g
8.25%
Magnesium:20.33mg
5.08%
Vitamin B2:0.08mg
4.75%
Phosphorus:39.64mg
3.96%
Copper:0.08mg
3.84%
Vitamin A:158.45IU
3.17%
Potassium:110.51mg
3.16%
Folate:11.31µg
2.83%
Vitamin B3:0.49mg
2.44%
Vitamin B6:0.03mg
1.73%
Zinc:0.24mg
1.61%
Vitamin B1:0.02mg
1.54%
Vitamin C:0.99mg
1.2%