Tag: Tempeh

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Vegan Chicken Salad

Posted on by biglittlebites

Oh how I love a cold, creamy chicken salad, full of flavor and crunch! What I don’t love, is eating tons of animal foods and how it makes me feel. That’s where Vegan Chicken Salad comes in! I prescribe to a way of life where it feels healthier to eat TONS of vegetables and plant-based protein, with a  little bit of animal foods here and there. 

Eat Plant-Based for Lunch

My diet consists of about 75% vegetables and plants. I stay full from all the fiber, and the plant-based protein that I make sure to include.

One of my favorite sources of plant protein, is tempeh. Tempeh is made from fermented soybeans, and is a cleaner, much less processed, healthier choice compared to tofu. At 16 grams of protein per serving, tempeh has double the amount of protein that tofu offers and 9 grams of fiber!

I love substituting chicken for tempeh, but does that idea make you nervous? If you’ve never used tempeh before, I promise you three things:

1) it’s better for you than tofu

2) the texture is on point (nutty and hearty!)

 3) it’s super easy to use! Head on over to this page first: How to Prep Tempeh

I strive to use plant protein in place of animal protein as often as I can, to get a wide variety of nutrients from the earth. Vegan Chicken Salad is one of my favorite go-to lunch recipes for plant-based protein that keeps me full until dinner!

Vegan Chicken Salad lasts for days in the fridge and is excellent on top of a salad or served sandwiched between two slices of your favorite bread. My favorite way to enjoy Vegan Chicken Salad is with Ezekiel bread that has been brushed with coconut oil and toasted in my panini press! * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

How to Make Vegan Chicken Salad

Tempeh is really affordable, at only a few dollars per package. I have found it in the vegan or produce section at most grocers, including Trader Joes. I always make sure the package clearly states “organic” since soy is the number one genetically modified crop in the world. This recipe only calls for one package, but I like to buy a couple at a time, because it stays good in the fridge for 5-7 days even after the sell-by date as long as it’s unopened. Don’t forget to check out this post on how to prepare your tempeh before using it. 

Grapes are another essential component of Vegan Chicken Salad. I love the plump but soft texture texture and sweet flavor that red grapes offer, but green grapes would be great for some tartness! Go with whichever is your favorite.

Chopped carrots and celery, combined with some nuts or seeds, add the perfect amount of crunch to the soft texture of the Vegan Chicken Salad. If you have kids that are picky about texture, hemp seeds blend in rather inconspicuously and are such a great source of healthy fats. My two favorite add-ons are sunflower seeds and chopped walnuts! 

chopped celery, chopped carrot, chopped grapes, hemp seeds and sunflower seeds on a cutting board

Tarragon and lemon are a classic culinary combination, and they work really well together here. Many people don’t love the flavor of tempeh, but when saturated in this tangy combination of spicy mustard, lemon and tarragon in a vegan mayonnaise base – you won’t even know you’re eating it! 

Speaking of vegan mayonnaise… wondering where to start? Mayo is traditionally made from eggs but we are making a vegan lunch, and I have a child with a bad egg allergy, so I keep Vegenaise on hand, and particularly prefer this version. I’ve actually been using it for years, because I personally find it odd to use any shelf-stable product with egg in it. I can honestly say, I taste no difference and I love that this brand has a simple and short ingredient list. 

tempeh chicken salad mixed with carrots, celery and grapes in a bowl

Ready to make Vegan Chicken Salad? Here are some basic ingredients, but please be creative! This is such a great recipe for mixing in your own ideas!

tempeh chicken salad mixed with carrots, celery and grapes in a bowl
Print Recipe

Vegan Chicken Salad

Enjoy the flavors of chicken salad, without the chicken! A perfect meatless lunch for vegans, or those limiting their consumption of animal foods. This delicious lunch recipe pairs well with bread brushed with coconut oil and toasted in a panini press, or over a salad of choice.
Prep Time15 mins
Course: Main Course
Cuisine: American
Servings: 6

Ingredients

  • 1 pkg organic or non-gmo tempeh, prepped, cubed and ready to use
  • 1 handful red grapes, chopped
  • 1 stalk celery, sliced and diced
  • 1 large carrot, sliced and diced
  • 1 scallion, sliced thin
  • 2 tbsp (choose any combo) raw sunflower seeds, raw pepitas, raw walnut pieces, hemp seeds or almond slivers
  • 1 tsp dried tarragon
  • 1 tsp salt
  • 2 tbsp whole grain or spicy mustard
  • 3 tbsp vegan mayonnaise
  • 2 tbsp fresh-squeezed lemon juice
  • optional: dill or parsley

Instructions

  • Place tempeh, grapes and veggies into a medium sized bowl.
  • In a small bowl, combine tarragon, salt, mustard, vegan mayonnaise and lemon juice. Whisk briefly to combine.
  • Pour liquid mixture over the tempeh mixture, and combine gently. The tempeh may crumble more, and that's ok.

How to Prep Tempeh for Recipes

Posted on by biglittlebites

What is Tempeh?

Tempeh. Does it seem mysterious? Daunting? Intimidating to try? Tempeh is a rectangular shaped cooked patty, made from cultured fermented whole soybeans and is the shining star of soy-based meat alternatives. Why does it shine so bright? Because, tempeh is:

  • Very minimally processed, especially compared to it’s relative: tofu
  • Uses the whole soybean
  • Fermentation = probiotics
  • Substantial nutritional value
  • Works to lower your bad cholesterol
  • Lots of calcium
  • High protein
  • Great source of vitamin K, among many other vitamins
  • Great nutty flavor
  • Easy to use, no pressing required
  • Great texture, not spongy

Where to Buy Tempeh

In years past, tempeh was tough to find and I would have to go to specialty health stores to purchase it. Today, you can find tempeh in the refrigerated vegan section of most common grocery stores. Tempeh is packaged as a rectangular or square shaped patty, double wrapped in plastic. You may notice some brands add grains or seeds to the tempeh as well. Tempeh may have black spotting on it, but this is normal and doesn’t mean it’s gone “bad.”

thin sliced tempeh in a glass dish

What Makes Tempeh Different from Tofu?

Tempeh has a firm texture and earthy, nutty flavor which completely contrasts tofus spongy, moist, mild flavor. Don’t let this intimidate you, because while tempeh is different, it also is similar in that it absorbs whatever flavor you marinate it in. Unlike tofu, you don’t need to press moisture out, but with a simple 10 minute boil, you can eliminate any bitter flavor to better prepare it for marinade. 

Nutrition

Being that tempeh is made with fermented whole soybean, it offers more nutritional benefits than tofu. Tempeh is higher in protein, fiber, B vitamins and the minerals copper, iron, phosphorus, manganese and magnesium

Just one cup of tempeh provides 33 grams of protein (with all 9 essential amino acids) and 19 grams of healthy, plant-based fat that can lower bad cholesterol over time, 0 grams of sugar and 23 milligrams of sodium. This combination of protein and healthy fats keeps you feeling full longer, because it takes longer for your body to digest. This same one cup serving also provides 20% of your daily iron, which is equivalent to eating a 3 ounce steak. 

One cup of tofu contains 20 grams of protein, 19 g of fat, 10 grams of sugar, 788 milligrams of sodium. The most important differentiator in nutrition, comes from tempeh being fermented. Read on!

Fermentation

Tempeh is made from whole, cooked soybeans, and  fermented with the help of a fungus called Rhizomes oligosporus, for several days at low temperatures. Due to this natural process of fermentation, tempeh has beneficial prebiotic and probiotic effects on gut bacteria.  

Tofu you buy in the store or consume in most restaurants, is not natural and is actually a highly processed food. Tofu is made by heating and curdling soy milk (as opposed to whole, fermented soybean) and then industrally processed with a chemical coagulating substance. Unfermented soy contains unhealthy anti nutrients, and is high in phytic acid, similar to  legumes and beans which haven’t been sprouted.

Texture

Tempeh is firm, dry and grainy compared to tofus smooth, silky texture.  

How to Prep Tempeh for Recipes:

It’s not required to prepare tempeh this way, but I always do. While tempehs unique, natural, nutty flavor is delicious – it can have a slightly bitter taste that simmering takes away. 

1) Unwrap tempeh from it’s vacuum packaging.

2) Slice in half, if it’s rectangular shaped, to make two square shaped patties.

3) Fill a small pot with water and bring it to a boil.

4) Carefully add tempeh halves to boiling water and reduce heat to a simmer. Simmer for 10 minutes.

5) Remove tempeh from pot and allow to cool. Slice each half in half again, but long-ways this time, making the patty thinner. Leave the tempeh in slices, cut it into little cubes, or crumble it.

Marinating Tempeh

Simmering makes the tempeh softer, and ready to absorb flavors of the  marinade you use. 

When the tempeh has cooled, simply add it to your marinade of choice and allow to soak in the flavors for at least two hours. Marinades can be the same as anything you would use for meat, poultry or fish. 

Now that it’s prepped, you can grill, bake, roast, stir fry, sauté or crumble it like ground beef.

sliced tempeh cooking in a skillet

Here are some of my favorite ways to eat tempeh: 

Chipotle Lime Tempeh Tacos with Avocado Crema

Bahn Mi Pockets

Vegan Chicken Salad