Recipes

 

Always vegan and refined sugar-free, mostly gluten-free and oil-free

  • Katie

Tofu "Egg" Salad Sandwhich

This healthy tofu "egg" salad is the perfect substitution for the traditional lunch dish, because it is filled with healthy vegetables, loaded with protein, and free of any oil or refined ingredients. This recipe is perfect for meal prepping, or making as a side to bring to events!


Happy Friday! I don't know about you guys, but this week dragged on for me. The one positive is that I had this delicious lunch to look forward to everyday. I loved having this for lunch, because it was so filling and so satisfying. Sometimes I struggle with making food that is high volume, but not as satisfying, so I find myself binging on other foods later on in the day. However this can be avoided if you make something that really satisfies all your cravings. I personally find myself making dishes that are naturally lower in protein, because I don't really crave protein (Because I don't lift weights and don't have a lot of muscle to maintain), however sometimes my body craves it more than I think, so when I make a dish that is low in protein, I find myself searching my pantry later on for something else to eat. This dish is perfect to avoid these behaviors.


This dish accomplishes this because it is very high in protein from all the tofu, it contains healthy fats from the avocado, fiber in the bread and well everything because it's plant based, and a delicious variety of textures to incorporate variety. On days I really wanted more volume I subbed the sandwich for a salad and just served the same tofu "egg" salad on a bed of greens, and toasted up a piece of bread and chopped it up into croutons. I suggest this idea for all my meal preppers out there who get sick of eating the same thing multiple days in a row. Trick your mind into thinking you are eating something different, when it's really just the same thing in a different form. You can also do this by making it a wrap instead of a sandwich!


This recipe is also a very basic recipe. You can flavor it up different ways to make it your own. I always have enjoyed simple foods, but if you like this recipe and want to add an additional vegetable, by all means go for it. The more vegetables you can include in your everyday meals the better! I think the next time I make this I will add tomatoes to the sandwich!


Another reason I love this salad is because it's low on the bad stuff and high on the good stuff, let me explain. Since this recipe is made with Tofu rather than eggs and mayo, it naturally is way lower in calories, if I had to estimate I would guess half the calories of a traditional salad. It also contains no Cholesterol, something eggs are very high in. Last, but not least this salad is low in fat, and this is because the creamy part of the salad comes from silken tofu rather than mayo, or nuts (which a lot of tofu "egg" salads contain). Now, If I haven't convinced you why this is so much better based on the absence of bad stuff, maybe the presence of good stuff can convince you. Since this recipe is made with tofu it is super high in protein, even higher than an egg salad! This salad also contains all plant based ingredients so it is high in fiber, vitamins, and minerals, all things that plants are rich in. Lastly, since this recipe has lots of plants in it, it is also hydrating. Ingredients such as cucumber and celery are almost 90% water, so if you struggle with drinking a lot of water throughout the day, it is super beneficial to incorporate vegetables/fruits like this into your diet! Alright, let's get to that recipe!


Recipe:

Serves: 4-6

Total time: 15 minutes

Ingredients:

- 1 Block extra firm tofu

- 1 Block silken tofu

- 1 Large cucumber

- 3 Sticks of celery

- 1/4 Cup chopped red onion

- 1 Clove of garlic minced

- 1/3 Cup fresh dill

- 1/2 Lemon juiced

- 1 Tablespoon tahini

- 1 Tablespoon stone ground mustard

- 2 Tablespoons nutritional yeast

- 1/2 Teaspoon cumin

- 1 Teaspoon garlic powder


For the Sandwich:

- Bread slices

- Avocado

- Spring mix

- Radishes

Directions:

  1. Press the firm tofu and set aside, allowing water to drain out.

  2. In a high speed blender combine silken tofu, dill, lemon juice, tahini, mustard, nutritional yeast, cumin, and garlic and blend.

  3. In a large bowl combine chopped celery, cucumber, garlic and red onion, all chopped into bite size pieces. I would recommend cutting the onion into the smallest pieces.

  4. Chop firm tofu into 1 inch squares and combine to vegetable bowl. Add the silken tofu blender mixture and stir gently to combine. Serve with favorite condiments!