Simple Tofu Egg Salad | Dietitian Debbie Dishes

If you happen to used to like egg salad, you’re going to love this plant-based model! This straightforward tofu egg salad recipe made with tofu, vegan mayonnaise, mustard, and relish is a scrumptious protein packed filling for sandwiches and wraps.

This publish was initially revealed April 2015; up to date January 2023.

I’ve been consuming this straightforward vegan egg salad on repeat – it’s such a fast lunch possibility! Medium agency tofu makes an ideal stand in for laborious boiled eggs. Tofu can also be an awesome supply of plant-based protein so it’s going to provide help to keep full till time for supper.

This tofu egg salad is considered one of my new favourite vegan egg recipes made with tofu. Listed below are a few others: vegan tofu scramble, simple vegan breakfast tacos, and vegan broccoli cheddar quiche.

Why You’ll Love this Recipe

• Simply Just like the Unique: Tastes simply pretty much as good as a basic egg salad sandwich, however this model is plant-based!
• Fast and Simple: An awesome possibility for a fast lunch because it takes lower than 10 minutes to whip up this vegan tofu egg salad.
• Weight-reduction plan Pleasant: This recipe is vegan, gluten free, egg free, ldl cholesterol free, and dairy free.

Components and Substitutions

• Medium Agency Tofu: For one of the best texture, I like to recommend utilizing a medium agency tofu slightly than a silken tofu or additional agency one. You’ll wish to drain it and press it a few minutes to take away extra moisture earlier than including it to the salad. If you happen to don’t like tofu, you may also make this salad with canned chickpeas; simply add to a bowl and provides them a mash along with your fork earlier than including the remainder of the salad elements.
• Vegan Mayonnaise: Mayonnaise usually incorporates egg yolk, so that you’ll wish to be sure to choose up a vegan one for this recipe. We appreciated the one from Sir Kensington’s model.
• Turmeric: Provides some yellow colour to this salad. Turmeric can also be loaded with antioxidants so it’s a win-win!
• Relish and Dijon Mustard: Add that tang that all of us love and affiliate with egg salad.
• Black Salt (Kala namak): If you happen to’ve gone vegan and wish to make plant-based variations of egg dishes, it’s value selecting up some black salt! Only a pinch or two of this salt provides that sulfur taste that all of us affiliate with eggs. Yow will discover black salt on Amazon. You may substitute with simply common sea salt on this recipe however you’ll miss out on that “eggy” taste.

See recipe card under for a full record of elements and measurements.

Step by Step

Step One: In a medium bowl, combine collectively the mayonnaise, turmeric, relish, mustard, garlic powder, finely chopped chives, black salt, and black pepper.

Step Two: Drain the tofu and pat dry with paper towels. Press in a tofu press for five minutes if in case you have one. Crumble tofu into chunk sized items.

Step Three: Combine collectively the crumbled tofu and mayonnaise combination in a mixing bowl. Style and season with extra salt and black pepper if wanted.

Step 4: Spoon tofu salad onto your favourite bread to make a scrumptious vegan sandwich.

What to Serve with Tofu Egg Salad

We prefer to serve this tofu egg salad sandwich model with our favourite toasted sourdough bread. Nonetheless, you possibly can additionally add the tofu egg salad to a pita pocket or wrap – or serve alongside some crackers. Now for some scrumptious aspect choices:

Recipe FAQ

Easy Tofu “Egg” Salad

Created by: Deborah Murphy

Swap out your typical sandwich filling for this scrumptious and easily tofu “egg” salad made with tofu, mayonnaise, mustard, and relish.

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Directions

• Drain and press tofu for 5-7 minutes to take away among the extra water. Crumble tofu into chunk measurement items and put aside.

• Add the mayo, relish, mustard, garlic powder, turmeric, black salt, black pepper, and chives to a bowl and whisk to mix. Add the tofu and stir to mix.

• Serve along with your favourite bread in a sandwich.

Notes

• Vitamin info are for egg salad solely, not your entire sandwich as it will range by sort of bread and toppings.
• Urgent the tofu: You don’t should press the tofu for this salad should you don’t have a tofu press (it’s troublesome to press medium tofu with out one!). Nonetheless, should you do have one – press your tofu for about 5 minutes to take away among the additional moisture.
• Crumble the tofu: The medium agency tofu is fairly mushy so you possibly can simply crumble the tofu into chunk measurement items vs chopping it up for this salad.
• Modify seasoning to style: I like an egg salad with a number of tang – so I add an excellent quantity of Dijon mustard and relish. Be happy to mess around with the elements a bit till you discover the proper steadiness for you.

Vitamin

Serving: 1serving | Energy: 183kcal | Carbohydrates: 6g | Protein: 9g | Fats: 14g | Saturated Fats: 2g | Polyunsaturated Fats: 3g | Monounsaturated Fats: 1g | Sodium: 339mg | Potassium: 18mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 14IU | Vitamin C: 0.1mg | Calcium: 127mg | Iron: 1mg

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