Tuna Sandwich

What if I told you there's a way to eat tuna without the possible mercury contamination and the taste is the same as conventional tuna? Well, thanks to tempeh there is a way to enjoy a tuna sandwich, vegan style.

Tempeh is a soy product and an excellent meat alternative.  Like tofu, it takes on the flavor of whatever you marinate it in. It's available in several varieties and the price is comparable to canned tuna.  Tempeh is found in the natural, refrigerated section of most grocery stores and is a great source of protein.


Don't I need omega-3 fatty acids from conventional tuna fish?

Skip the fish-You can obtain your omega-3 fatty acids from walnuts, flaxseeds, broccoli, and cabbage.

Let's get to the recipe...


1 8 oz pack of tempeh

1 small red onion, diced

1/2 cup of Vegenaise (or other vegan mayo)

4 cups of vegetable broth (make your own here)

1 tablespoon seaweed flakes (typically found in the international aisle)

1/2 cup celery, chopped

1 tablespoon of all purpose seasoning

1/2 teaspoon black pepper

1/3 cup dill pickles, chopped

The great thing about this recipe is, once you prepare the tempeh, you can add in the ingredients you typically use when making your own tuna recipe.


Boil the vegetable broth and add the tempeh. Cook the tempeh covered on medium heat for about 40 minutes.  Remove from heat, drain the broth and let tempeh chill for at least 15 minutes. Crumble the tempeh in a large bowl and mix in all ingredients; adding the mayo last. Let cool in the refrigerator for at least an hour and serve on bread, lettuce, or crackers.