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Vegan Chicken and Grape Salad
This Vegan Chicken and California Grape Salad is made of tender tofu, sweet red grapes, crisp celery, and red onion tossed in a creamy vegan mayo striking the perfect balance between sweet, savory, and tangy. It is a light, refreshing, and nutrient-packed dish that will make the ideal quick lunch, side dish, or as part of your next meal prep.
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4 - 6
Calories: 193 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 1 (1-pound) block of super firm tofu pressed and dried
- 2 cups of no-chicken stock (vegetable will work)
- 2 tablespoons of oil
- ¼ cup of fresh parsley chopped
- ½ cup red onion finely diced
- 1 ½ cups of California red grapes halved
- 1 cup of celery finely diced
- 5 to 6 tablespoons of vegan mayo
- black pepper to taste
- crush red pepper flakes to taste (optional)
- lemon juice to taste (optional)
Instructions
- Dice the tofu into small pieces and set aside.
- Heat a large non-stick pan over medium heat, add the no-chicken stock. Add the tofu into a single layer. Bring to a boil and allow it to cook until all the water evaporates.
- Once there is no more water in the pan, add the oil and gently toss the tofu to coat it. Cook for 2 minutes or until a few pieces are lightly browned or charred. Remove them from the heat, put them on a plate, and allow them to cool fully.
- In a medium bowl, combine the parsley, onion, California grapes, celery, and vegan mayo. Mix well and set aside in the refrigerator until the tofu is cool.
- Once the tofu is completely cool, add it to the bowl with the rest of the ingredients. Mix well, taste, and black pepper. Optionally add crushed red pepper flakes and more lemon juice.
- Serve or place in the refrigerator for 1 hour for the flavors to integrate more.
Cup of Yum
Notes
- If you want to make your own vegan mayo, here’s a recipe.
- If you want to make your own vegan mayo,
- here’s a recipe
- .
- Make sure the tofu is properly pressed and dried. This ensures they absorb more flavors and develop a firmer, chewier texture.
- When cooking the tofu, cook it in a single layer without overcrowding the pan. Overcrowding can cause the tofu to steam rather than brown.
- While you can serve this salad immediately, it is best eaten chilled for at least an hour to allow the flavors to blend and settle. Plus, it will be more refreshing!
Nutrition Information
Calories
193kcal
(10%)
Carbohydrates
11g
(4%)
Protein
6g
(12%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
130mg
(5%)
Potassium
266mg
(8%)
Fiber
1g
(4%)
Sugar
7g
(14%)
Vitamin A
311IU
(6%)
Vitamin C
6mg
(7%)
Calcium
41mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4- 6
Amount Per Serving
Calories 193
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 11g | 4% |
| Protein | 6g | 12% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 130mg | 5% |
| Potassium | 266mg | 6% |
| Fiber | 1g | 4% |
| Sugar | 7g | 14% |
| Vitamin A | 311IU | 6% |
| Vitamin C | 6mg | 7% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.