the people's republic of sole

man... this is one of our favorites... i hate to have to cook all the time so lately i have been making a batch of this at the beginning of the week and eating it for lunch all week (till i get sick of it and take a few weeks off)

you can use dry navy beans or canned. if you want more bang for your buck i reccommend dried.

BOIL THE SHIT OUT OF THE DRY NAVY BEANS UNTIL THEY ARE SOFT. THIS SEEMS TO TAKE FOREVER BUT IS WORTH IT. 1.5 cups of dry navy beans will feed you and one other person all week.

once you have the cooked navy beans... you then prepare the rest... this is all made to taste so use your own discretion

finely dice 3-5 celery (the more celery the crunchier, the crunchier the better)
5 spring onions (or onions, it really doesn't matter)
3 tablespoons of capers
couple fresh garlic cloves (not too much, too much garlic can ruin lunch) or garlic salt
add salt and pepper to taste
some dried generic seaweed (optional)
a tablespoon of mustard
a few tablespoons of mayonaise(vegan-aise)

i mix everything together and mash the navy beans so that it creates a tuna fish salad consistency.

this isnt a science. i just make it the consistency that i like. add more mayo if you like it more mayoyey. add cheyenne pepper if you like it spicey.


i have been having this with the my mung bean sprouts that i have been sprouting, or various radish/broccoli sprouts. sprouts and vegan tuna fish salad is a perfect lunch. if you're doing the navy bean // home sprout combo, it costs almost nothing and is high in a bunch of nutrients.

put in a tupperware in the fridge and put on sandwiches, eat in salads, whatever floats your boat.

my sister recently hooked me up with sprouts from sproutspeople.com super economic and so good, and a 50 times better deal than what you get at the health food store.

M Y F A V E!

it is your fave. next time i'll make sure to cook the navy beans a bit more.

I've made this a couple of times now. It's really good.

made this on sunday and been having it everyday for lunch. thanks for the dope recipe.

what's everyone's take on bread or vessel?

ive just been putting it on wheat berry bread mostly. when it was running low, we put it in a salad (spinach, mustard greens, carrots, celery, scallions) with some pecans and a sesame ginger dressing and it was dope too. im thinking next time i put it on a sammich, i wanna put some sliced tomato and melted soy cheese on it.

okay i'm no vegan, but i made this last night...not sure if i got the beans to the right consistency, i boiled them for about an hour and 15 minutes and they still seemed a little gritty, so i heeded the "boil the shit out of em" advice and continued over heat for another 45 minutes...after i drained all the water out of them, i mashed them up in a bowl and added the recommended ingredients minus the seaweed (although i can see how it might add a fishy ocean taste to the dish). let me know if this is what it should look like or if i smashed the beans too much:

i only made one cup of dried beans because i was afraid i would make to much, but i ended up eating about half of the final mixture with a quarter loaf of bread immediately after preparing it...now i wish i would have made a lil more....i'm also wondering if pre-soaking the beans would expedite the process of the boil...or if anyone has tried pressure cooking the beans?

Looks good man!
Personally I didn't mash up the beans quite so much when I've made this, but it's all personal taste.

I also go easy on the capers as I find them quite overbearing, and add a dash of soy sauce.
Mung bean sprouts are are great final touch!

1 pound frozen tofu, thawed shopping list. 1 celery, chopped shopping list. 2 tablespoons grated carrots shopping list. 2 tablespoons soy sauce shopping list. 1 / 2ç tofu, eggs, mayonnaise or mayonnaise-free shopping list. 1 tablespoon lemon juice shopping list. 1 / 2 tsp kelp or kelp powder.

^ sneaky fuckin spambot.

Also, I've been looking for "navy" beans for some time now. Turns out they're called haricot beans down here. Recipe now accessible for New Zealanders and Australians. I plan to try it soon.

I'm no vegan, Its really good. I like this too.

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Try it with garbanzo beans folks. It's the shiz-nizzle. Tastes of hummus, but it still has a vaguely tuna-y taste to it, it's damn good.

Waiting for this stuff to cool down. Gonna make a faux tuna fish sandwich

still making a batch of this about every other week to have for quick lunches. im wonder what the difference between store bought vegannaise and homemade? i make it at home and i have to use more than the 2-3tbsp sole recommends. i think its probably thinner and less fatty than the store bought stuff. i might pick up a jar of it to compare.

if you wanna make your own vegan mayo from tofu, its easy and delicious. its great in pasta salads, on sandwhiches and yea pretty much anyway you would use mayo except the way i make it is very low in fat and the protein from the tofu is nice.

you just put 12oz of firm tofu, 5tbps of water, 3tbps oil (the recipe i use calls for 4-6 but i dont like that much. i usually use safflower or organic canola), 2tsp lemon juice, 1/2tsp salt and 1tsp of mustard all in the blender until smooth. you can also add a lil agave or sugar if you like it a wee bit sweet.

Mine came out pretty tasty, but tbh it tasted more like potato salad or egg salad. Mind you, I didn't use capers or seaweed. I'm guessing one or both of those ingredients is supposed to provided a seafoody taste (?).

bomb. made a big batch of this tonight.
wife loved it.
didnt fuck with seaweed or mustard, but added a firm tomato all diced up.