Tempeh “Tuna” Salad

 In Protein Dishes, Recipes, Weight Loss

This dish is great for summer and is quick, easy and gives you a complete protein when made with soy-based tempeh. I like to eat it over a bed of quinoa and lettuce and then topped with avocado slices.

Tempeh is a traditional fermented soy product originating from Indonesia. The fermentation of the beans allows for easy digestion as well as access to a high content of protein, dietary fiber and B vitamins. It has a firm texture and is usually formed into square or rectangle cakes.

When cooking tempeh it’s always best to boil it with a small piece of kombu prior to adding it to dishes. Boiling ensures that the tempeh is full cooked and will best support our bodies with easily accessible and assimilated minerals. It can then be added to other dishes or sautéed, seasoned and eaten.

Tempeh Tuna Salad

Serves 3-4


1 8-ounce package tempeh
1 inch piece of kombu
¾ T umeboshi vinegar
⅓ cup tofu mayonnaise* or veganaise
Black pepper to taste
Cumin or paprika to taste (optional)
1 celery stalk, diced
¼ red onion, finely diced
1 T capers (optional)
1-2 T toasted walnuts (optional)
2 T chopped red or green grapes (optional)


  1. Boil the tempeh with a 1-inch piece of kombu for 20 minutes to make it more digestible.
  2. Transfer to a bowl and break apart with a fork until you get smaller-than-bite-sized pieces.
  3. Sprinkle the umeboshi vinegar onto the tempeh, mashing it with a fork.
  4. Mix mayonnaise/vegainase, pepper and any other spices. Add vegetables, nuts, capers and grapes and mix everything together.
  5. Serve or refrigerate-it tastes even better the next day.

*Tofu Mayonnaise
8 ounces soft tofu
4 t umeboshi vinegar
¼ t sea salt
Juice of 1 lemon
1 T organic mustard
1 T brown rice vinegar

Place the tofu in boiling water and let simmer for 5 minutes. Allow it to slightly cool. Place all ingredients in a food processor and blend until very smooth. Chill and use.
—-Will last in the refrigerator in a sealed glass container for approximately 1 week.

Different varieties of locally made tempeh can be purchased at Health Goods in Nashville.

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A woman sitting in a sauna