I never liked egg salad. I thought it smelled farty and that mayonnaise was gross. Of course, that’s when I was a little kid and I was the pickiest eater in the world. Now, I love Eggless Tofu Salad. (I probably still wouldn’t like egg salad if I still ate eggs.) This recipe is creamy and delicious without the sulfur smell of egg salad, not to mention the cholesterol and cruelty, of hard-boiled chicken eggs. Since we’re using homemade soy-based mayo, we’re saving on the cholesterol there, too.
The yellow of this salad is beautiful on pumpernickel bread. Add spinach or arugula, sliced tomato and even cucumber if you like, for a healthy, delicious and colorful sandwich.
- 1 pound regular extra-firm tofu (The kind packed in water – not silken. I like Wildwood’s SprouTofu)
- ¼ cup homemade Dreamy Oil-free Vegan Mayo or store bought Reduced Fat Vegenaise or other low-fat vegan mayo
- 2 tablespoons Dijon mustard, preferably Grey Poupon (really!)
- ¼ cup chopped fresh flat leaf (Italian) parsley
- 4 green onions, chopped
- 1 tablespoon fresh lemon juice
- 2 teaspoons turmeric
- Tiny pinch of cayenne pepper, optional
- A dash of kala namak (Indian black salt) or fine sea salt & freshly ground pepper to taste
- Drain tofu, wrap in clean, lint-free kitchen towel and press out excess water. Crumble gently into medium bowl. Add remaining ingredients including mayo, Dijon mustard, parsley, green onions, lemon juice, turmeric, pinch of cayenne and salt and pepper and smash together with a fork until well mixed. Mixture should still have some texture. Use salad as a sandwich filling (with lettuce and tomato on pumpernickel, whole grain wheat bread or in a wheat pita) or serve on a bed of lettuce with a couple other salads as a salad sampler plate.
Nutrition Facts: Egg yolk consumption is almost as bad as smoking when it comes to atherosclerosis, according to a 2012 study by Drs. David Spence, David J.A. Jenkins and Jean Davignon[i]. Atherosclerosis (coronary artery disease) is the usual cause of most heart attacks and many strokes. The regular consumption of eggs, particularly egg yolks, is about two-thirds as bad as smoking cigarettes when it comes to increased build-up of carotid plaque, a risk factor for both heart attacks and strokes, the number one and number four killers in the U.S. today. The presence of extremely high levels of cholesterol in egg yolks is the main reason for this detrimental effect.
Tofu, made from soybeans, on the other hand, is cholesterol-free and has been shown to decrease the risk of atherosclerosis. [ii]
By substituting tofu for eggs in this salad sandwich, you are reducing the risk factors for heart attacks and stroke for your spouse, yourself and your children.
Recipe by Emily Honeycutt, 2016. © All Rights Reserved. www.emilyhoneycutt.com
Effects of high- and low-isoflavone soyfoods on blood lipids, oxidized LDL, homocysteine, and blood pressure in hyperlipidemic men and women.
Am J Clin Nutr. 2002 Aug;76(2):365-72.