Low Fat Veganer Fleischsalat
Discover a delicious twist on a German classic with this Low Fat Veganer Fleischsalat, a light and tangy vegan "meat salad" perfect for health-conscious foodies. Made with protein-rich firm tofu, creamy low-fat vegan mayonnaise, and unsweetened soy yogurt, this dish captures all the flavors of the traditional version without the animal products or excess fat. Finely diced pickles, red onions, and a splash of pickle brine add a zesty crunch, while mustard and apple cider vinegar create a balanced, tangy dressing that ties everything together. Quick to prepare in just 20 minutes and chilled to perfection, this plant-based Fleischsalat makes for a refreshing salad, a hearty sandwich filling, or a satisfying side dish with crusty bread. Perfect for vegans, vegetarians, and anyone seeking a low-fat, flavorful meal option!
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Ingredients
- 200 g firm tofu
- 100 g vegan low-fat mayonnaise
- 50 g unsweetened plain soy yogurt
- 50 g pickles (gherkins), finely diced
- 2 tbsp pickle brine
- 1 tsp yellow mustard
- 1 tsp apple cider vinegar
- 20 g red onion, finely diced
- 0.5 tsp salt
- 0.25 tsp black pepper
- 1 tbsp fresh parsley, chopped (optional, for garnish)
Directions
Step 1
Press the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for 10 minutes, to remove excess moisture.
Step 2
Once pressed, slice the tofu into thin strips resembling the texture of German-style Fleischsalat.
Step 3
Blanch the tofu strips in boiling salted water for 2-3 minutes to soften them slightly. Drain and let cool completely.
Step 4
In a large mixing bowl, combine the vegan low-fat mayonnaise, soy yogurt, pickle brine, mustard, and apple cider vinegar. Mix well to form a creamy dressing.
Step 5
Add the diced pickles, red onion, cooled tofu strips, salt, and black pepper to the dressing. Mix gently until everything is evenly coated.
Step 6
Taste and adjust seasoning if necessary, adding more salt, pepper, or pickle brine to your preference.
Step 7
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
Step 8
Serve chilled, garnished with chopped parsley if desired. Enjoy on its own, as a sandwich filling, or with crusty bread.
Nutrition Facts
| Serving size | (467.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 346.3 |
| Total Fat 21.2g | 0% |
| Saturated Fat 1.4g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 2715.4mg | 0% |
| Total Carbohydrate 17.1g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 4.4g | |
| Protein 24.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 383.4mg | 0% |
| Iron 4.8mg | 0% |
| Potassium 512.5mg | 0% |
Source of Calories