This recipe isn’t just about food; it’s also a trip back in time. I moved to Tampa as an economically challenged college student in 1992. Back then, I barely knew how to operate a microwave, let alone make a balanced, healthy meal. Luckily I met some great people who pointed me in the right direction long before you could go by the local supermarket and pick up “health food” or substitute meat products. In those days you had to go to specialty stores, and even then the options were limited.
Enter Textured Vegetable Protein (TVP), a cheap soy based protein that has the equivalent protein content of meat with a fraction of the fat.
Nowadays I spread myself thin. I’m in two very active bands, work a full-time job, and write this column on a semi-regular basis. My time to cook is limited and the time to enjoy the food I make is even shorter.
Because TVP is lightweight (it comes dehydrated and needs to be rehydrated) and cheap, it’s attractive to backpackers (and touring musicians) as it can be used to make nutritious chili, tacos, sloppy Joes, etc. while out on the road. At home it’s great for making quick meals that are inexpensive, healthy, and can be prepared in advance for a long workweek.
It’s often said that veganism is expensive and difficult. This recipe for chicken(less) salad is a prime example of how incorrect that myth is. It’s one of my all-time favorites, and I will often prepare it on a Sunday night and eat it throughout the week. Give it a shot and I think you’ll agree that it’s worth the time and effort.
Chicken(less) salad
Makes approximately 4 sandwiches/wraps
Ingredients
8 oz TVP
1 cup of water/ 1 vegetable bouillon cube OR 1 cup veggie broth
2 ribs celery diced
1 green onion diced
1/2 red onion diced
1 grated carrot
1 tbsp Dijon mustard
½ cup of Veganaise or favorite mayo alternative (more or less to taste)
1 tsp curry powder
Handful of dried Figs diced
1 Avocado sliced (optional)
Season salt
Directions:
First you’ll need to bring a medium-sized pot of water/veggie bouillon or vegetable broth to a boil, then add your textured vegetable protein. The dehydrated TVP will rehydrate and expand into hearty chunks with the weight and texture of meat. Once the TVP is fully rehydrated, drain it in a colander and cool it off with ice cubes. Be careful not to handle it too quickly as you will burn yourself!
While you are waiting for the TVP to cool down, you can use the time to dice your ½ red onion, celery, and green onion finely.
Grate one carrot, and chop up your figs as well. Now get your TVP out of the colander and add all the prepared ingredients to a large bowl. Add your favorite mayonnaise alternative, Dijon mustard, curry, and season salt, to the bowl and stir until everything is mixed very well.
Now you have a chicken(less) salad ready to be served in any number of ways. I usually add a scoop of salad to spinach wraps with some lettuce and roll it up like a burrito. You can also add the salad to sandwiches or eat it right out of the bowl. When you’re ready to eat your chicken(less) salad sandwich, add avocado slices for extra deliciousness.
This article appears in May 16-22, 2013.