Chickpea Tempeh ‘Tuna’ Lettuce Cups – How to cook tempeh Recipe #3

I’ve been asked a few times how I would do a ‘no tuna’ type dish that still has that familiar tuna sandwich flavour.

Like always, the key with replicating a familiar meal comes down to texture and attention to detail with flavours.  To mimic the tuna texture I chose chickpea tempeh (you could equally use chickpeas) which is broken by hand into a chunky tuna type texture.  I then bring in flavours from the ocean with nori flakes and salt from capers along with Vegan Mayonnaise to help the ingredients stick together and deliver that ‘mushy’ tuna sandwich mix.

Plant Proof 10 ways to cook Tempeh Chickpea Tuna Lettuce Cups

Ingredients:

  • 300g of Chickpea Tempeh (or 1 x can of rinsed and drained chickpeas)
  • 1 medium stem of chopped celery
  • 2-3 small handfuls bunch of chopped fresh dill
  • 1 x pickled cucumber
  • 3+ TBSP of Vegan Mayo
  • 1-2 tsp Nori or Dulse Flakes
  • Pink Salt & Peper to taste
  • Optional: Pitted Kalamata olives chopped
  • Toppings: Capers & a squeeze of lemon or lime

Method:

  • Cut Chickpea tuna into small blocks and pan cook until slightly brown and let cool (I cook in vegetable broth or water but if you want to cook in oil I recommend Avocado oil due to its high smoking point). Preferably cook the night before or morning of so it can completely cool down.
  • Break tempeh by hand to desired consistency.
  • Add all ingredients and mix together until well combined.
  • Serve in a lettuce cup and top with capers.

Hope you enjoy this recipe friends. If you do and upload a photo or video to social media tag me @plant_proof #plantproof – I love to see your creations!

I’ve been asked a few times how I would do a ‘no tuna’ type dish that still has that familiar tuna sandwich flavour.

Like always, the key with replicating a familiar meal comes down to texture and attention to detail with flavours.  To mimic the tuna texture I chose chickpea tempeh (you could equally use chickpeas) which is broken by hand into a chunky tuna type texture.  I then bring in flavours from the ocean with nori flakes and salt from capers along with Vegan Mayonnaise to help the ingredients stick together and deliver that ‘mushy’ tuna sandwich mix.

Plant Proof 10 ways to cook Tempeh Chickpea Tuna Lettuce Cups

Ingredients:

  • 300g of Chickpea Tempeh (or 1 x can of rinsed and drained chickpeas)
  • 1 medium stem of chopped celery
  • 2-3 small handfuls bunch of chopped fresh dill
  • 1 x pickled cucumber
  • 3+ TBSP of Vegan Mayo
  • 1-2 tsp Nori or Dulse Flakes
  • Pink Salt & Peper to taste
  • Optional: Pitted Kalamata olives chopped
  • Toppings: Capers & a squeeze of lemon or lime

Method:

  • Cut Chickpea tuna into small blocks and pan cook until slightly brown and let cool (I cook in vegetable broth or water but if you want to cook in oil I recommend Avocado oil due to its high smoking point). Preferably cook the night before or morning of so it can completely cool down.
  • Break tempeh by hand to desired consistency.
  • Add all ingredients and mix together until well combined.
  • Serve in a lettuce cup and top with capers.

Hope you enjoy this recipe friends. If you do and upload a photo or video to social media tag me @plant_proof #plantproof – I love to see your creations!

The Proof is in the Plants

Leave a comment

Your email address will not be published. Required fields are marked *

Comments:

No Comments yet...

plantproof 2 week meal plan

Try my 2-week plant based meal plan

Ready to put all the information from The Proof is in the Plants into action and start making the shift? I’ve pulled together some of my favourite recipes to help you on your way!

Sign up to my newsletter below and you’ll receive the meal plan in your inbox. A gift from me to you. No strings attached.

Get your copy

The Latest on Insta

JOIN THE PLANT PROOF COMMUNITY

Want to hear the latest important information about new blogs, podcasts, recipes, studies and new findings? You’ve come to the right place.

GET PLANT PROOF ON SOCIALS

THE LEGAL STUFF

Privacy Policy

Terms & Conditions

MEDICAL DISCLAIMER

The information found on PlantProof.com or any of its media platforms is intended for informational and educational purposes only. Any statements made on these platforms are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult with your medical practitioner before making any changes to your current diet and lifestyle.

© 2021 Plant Proof™. All Rights Reserved.