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More Fish-Friendly Vegan ‘Tuna’ Salad… This Time with Tofu

Tofu Tuna Plain Close UpOddly, though I ate my share of tuna fish salad before going vegan, usually on toast, it was not close to my top sandwich choice.  These days, I find myself enjoying the vegan versions far more than I ever did actual fish-based recipes.

Real tuna are being rapidly depleted by overfishing, with some Bluefin varieties pushing extinction.  Plus, tuna often contains mercury and other metals that come from our contaminated seas.  And many state tuna feel pain as they are slaughtered. Just a few reasons we think it’s better all-around to eat the veg versions.

Tofu Tuna Plain Closer UpMostly, I go with the chick pea variety, (see recipe here) but here’s another option and a great way to use that half package of tofu you had to stash in the freezer because it wasn’t getting eaten while fresh.   Feel free to increase, decrease or vary the seasoning and veggies according to your preferences.  Toasted rye with a pickle on the side are optional.



1 Package of organic tofu, frozen and thawed.  Extra-firm, firm or even soft works.

½ Tsp. Organic Soy Sauce or Bragg Liquid Aminos

1 Tsp. Sesame Oil (can omit or substitute another oil)

Tofu Tuna Salad Close UpDash of Liquid Smoke Flavoring (optional)

½ to 1 Tsp. Dulse Flakes or Dulse Flakes with Garlic

2 Tsp. Vegan mayo

1 Tsp. Dijon-type mustard

¼ Tsp. Lemon Juice

1 Tbsp. Chopped Celery

2 Tsp. Chopped Green Onion

Tofu Tuna Salad Bread Close UpHOW TO MAKE IT:

Step One:  Gently squeeze the liquid out of the frozen tofu and discard.  It will be flaky like real fish so be careful not to over-mash it.

Step Two:  Using a fork, mix tofu with soy sauce, sesame oil and liquid smoke if using.  Do not stir too vigorously as you want some chunks.

Step Three:  Add the remaining ingredients and stir gently.  Taste and adjust seasonings.

Enjoy on celery, in a toasty sandwich or on a salad.