I know that many of you have resolved to eat less meat in the new year, and I thought Meatless Monday would be an apropos day of the week to share this vegetarian recipe with you read on for the vegan version.
| Name: | Tofu Egg Salad |
|---|---|
| Cuisine | Fusion |
| Prep Time | 10 minutes |
| Cooking Time | None |
| Total Time | 40 minutes |
| Servings | 4 |
| Yield | 2 cups |
Perfectly cooked and easy to peel hard-boiled eggs – along with baked tofu are folded into a creamy Greek yogurt based dressing in this Tofu Egg Salad.
A bit of light canola oil mayonnaise adds richness, a touch of coarse ground mustard lends a flavor punch, a splash of white white vinegar adds a nice acidic bite, and some sliced green onions give the dressing a welcomed freshness.
I prefer this salad at room temperature rather than chilled, as I think the flavors are more pronounced. That being said, you obviously don’t want to keep a dish containing yogurt, eggs, and mayonnaise out of the fridge for too long. I like to let the prepared salad sit on the counter, covered, for about 30 minutes before digging in.
My favorite way to enjoy this salad is scooped up with a couple of tasty crackers (pictured here are Back to Nature Multigrain Flax Flatbread Crackers). The soft salad just begs for a crunchy accompaniment, but is equally delicious if served on top of fresh greens or sandwiched between two slices of hearty whole wheat bread.
*You can easily make this recipe vegan by omitting the hard-boiled eggs, doubling the amount of tofu, and subbing in extra canola oil mayo (Spectrum makes an eggless version) for the yogurt.
I’m curious: are you trying to eat less meat?
Tofu Egg Salad
serves 1
Ingredients
- 2 large eggs, preferably organic
- Kosher salt
- 1 slab marinated and baked tofu (I used 1/2 serving of Trader Joes Organic Baked Tofu savory flavor
- 2-3 Tbsp plain Greek yogurt 0% or 2%
- 2-3 tsp light canola oil mayonnaise such as Spectrum
- 1/4 tsp white wine vinegar
- 1/2 tsp coarse ground mustard
- 1 Tbsp thinly sliced green onion
- freshly ground black pepper
Directions
Place eggs in a small saucepan and cover completely with water. Add in a pinch of salt. Bring to a rolling boil over medium-high heat; immediately cover and remove from heat. Let eggs sit, covered & off of the heat, for 15 minutes.
Drain water from the saucepan and give it a few shakes to crack the eggshells in numerous places. Submerse cracked eggs in cold water, drain, and peel. Set aside to cool.
Chop tofu into bite-sized pieces and set aside.
In a small bowl, stir together the yogurt, mayonnaise, vinegar, mustard, and green onion. Season to taste with salt and pepper.
When the eggs have cooled, cut them open and remove one of the yolks. Discard (or feed to your dog – Shelby loves egg yolks and they are great for dog’s coats).
Gently mash the eggs, and then fold them, as well as the tofu, into the yogurt-mayo mixture.
Serve chilled or at room-temperature on a bed of lettuce, between two slices of whole wheat bread, or with whole grain crackers (such as Back to Nature).
Instructions
1. Prepare the Tofu Eggs
Crumble the drained and pressed tofu into a bowl to resemble the texture of scrambled eggs.
In a separate bowl mix together the vegan mayonnaise Dijon mustard nutritional yeast turmeric salt and black pepper.
Pour the mayonnaise mixture over the crumbled tofu and gently fold it in until well combined.
2. Assemble the Salad
Add the diced celery red onion fresh dill and fresh chives to the tofu mixture.
Season with additional salt and black pepper to taste.
Gently fold all the ingredients together until they are evenly distributed.
3. Chill and Serve
Cover the tofu egg salad and refrigerate for at least 30 minutes to allow the flavors to meld.
Serve your delicious tofu egg salad on bread in a wrap on a bed of greens or as a dip with crackers.
Variations
Add some diced pickles or capers for a tangy twist.
Experiment with different fresh herbs like parsley or tarragon for added flavor.
Spice it up with a pinch of paprika or cayenne pepper for some heat.
Tofu egg salad is a wonderful alternative to traditional egg salad providing all the creamy, savory goodness without the need for eggs. It’s not only perfect for vegans but also a great choice for those looking to reduce their cholesterol intake or incorporate more plant-based meals into their diet. So, the next time you’re craving a classic egg salad sandwich, give this tofu version a try. You won’t be disappointed by its delicious flavor and healthful benefits.
Nutrition per Serving
- Calories:180 calories
- Protein:8 grams
- Carbohydrates:5 grams
- Dietary Fiber:1 gram
- Sugars:1 gram
- Fat:14 grams
- Saturated Fat:2 grams
- Cholesterol: 0 milligrams
- Sodium:300 milligrams
- Potassium:150 milligrams
- Vitamin A: 2% of the daily recommended intake
- Vitamin C:2% of the daily recommended intake
- Calcium:8% of the daily recommended intake
- Iron: 10% of the daily recommended intake
Please note that these nutritional values are approximate and can vary based on the specific brands of ingredients used and any variations in the recipe. It’s always a good idea to check product labels and consult with a nutritionist for precise dietary information, especially if you have specific dietary requirements or restrictions.
