Egg-less Salad Sandwich (Tofu Egg Salad)

A egg-free take on the classic egg mayo sandwich, which is just as satisfying and easy to make. Plus it is high in both protein and calcium.

THE "EGG"

Ok, so I shouldn't call it a vegan egg. What I should say is a vegan alternative to egg.

Now that I no longer consume eggs I have been experimenting with tofu as a substitute in recipes such as this one. By adding black salt to this recipe you will hardly believe there is no actual egg in this recipe.

Comparing the nutritional value of tofu vs eggs is something that has been very interesting to me and have done quite a bit of reading up about it.

Comparing statistics from different sources this is an approximation of what I have found:

1 firm blog of tofu (approx 140g) has about 18g of protein, where as 2 large eggs have about 12g of protein.

Tofu is also higher in calcium and iron, whereas eggs beat tofu in their Vitamin D and B12 content. I'm not the type of vegan who will tell you don't eat eggs, but I am saying that tofu does make a nutritious alternative.

THE EGG FLAVOUR

Although only an optional ingredient, using black salt or Kala Namak does give a proper egg flavour. Kala Namak has a pungent taste, very similar to hard boiled eggs. Don't worry if you don't have any as you can also use sea salt and pink Himalayan salt too.

YOU WILL NEED

• tofu ( I love using smoked tofu as it adds extra flavour)

• vegan mayonnaise

• unflavoured non-dairy yoghurt

• Dijon mustard

• apple cider vinegar

• ground turmeric powder

• garlic granules

• Kala Namak (black salt) or sea salt to taste

• Crushed black pepper to taste

• chopped dill or chives

THE YOGHURT

Just an important point on the yoghurt, make sure to not use a sweetened yoghurt. It should be plain and unsweetened. A soy based is probably the best for the taste. Plus Soy also is a good source of plant protein.

I love using the no sugar Alpro yoghurt or even the Plain Greek Style Oatly.

Depending on the yoghurt brand/ base you use you might have to adjust the seasoning a bit. If the yoghurt you are using has a sweet undertone, you might have to add more vinegar or salt.

Simply taste and adjust until the flavour is to your liking.

ALTERNATIVE

Make a British classic and add cress to your sandwich for the classic Egg & Cress.

Make it cheese by adding nutritional yeast to the mixture.

Make it spicy by adding chili flakes or hot sauce.

OTHER RECIPES TO TRY

coronation chickpea salad

vegan bruschetta - 3 ways

avocado & pesto toast

the best avo toast

TOFU 'EGG' MAYO SANDWICH

A vegan take on the classic, which is just as satisfying and easy to make.

Plus it is high in both protein and calcium.

Makes 2 - 3 sandwiches

Time: 10 min

INGREDIENTS

• 1 block firm tofu ( I love using smoked tofu as it adds extra flavour)

• 1 1/2 tbsp vegan mayonnaise

• 1 tbsp unflavoured non-dairy yoghurt

• 1 tsp Dijon mustard

• 1 tsp apple cider vinegar

• 1/2 tsp ground turmeric powder (for the colour)

• 1/2 tsp garlic granules

• Kala Namak (black salt) or sea salt to taste

• Crushed black pepper to taste

• 1 - 2 tsp chopped dill or chives

INSTRUCTIONS

1. Drain the tofu and press the tofu with the back of a fork into crumbly pieces.

2. Add the tofu and the rest of the ingredients into a small mixing bowl and mix until well combined.

3. Taste and adjust the flavours as needed.

4. Serve on your favourite bread and garnish with more dill or chives.