Friday, December 10, 2010

Eggless Egg Salad Sandwich - A Delicious, Low Calorie Vegan Lunch

Extra firm sprouted tofu crumbled with a dough blender.

Follow your heart flaxseed and olive oil, reduced fat vegenaise.

Reduced fat vegenaise mixed with turmeric and relish juice.

Crumbled tofu with celery, dill, sweet relish and vegenaise.

Vegan egg salad sandwich on toasted multigrain bread.

What's for Lunch?
Sandwiches can be a challenge for new vegans. Once you take common sandwich ingredients like tuna fish, turkey and cheese off the table, you may feel inclined to head for the fake, overly processed vegan meats and cheeses. I've never been a big fan of these and many of them don't taste very good. Some also are packed with way too much salt.
Nut butters with low sugar jam or hummus with roasted red peppers and other veggies are two good options for lunch. Here's another: egg salad without the eggs!

Takes Minutes to Make
Just crumble the tofu (I like to use a dough blender but you can use a fork or knife or just crumble it with your hands). Mix is a few ingredients like minced celery, dill and sweet pickle relish and stir in a low fat vegenaise mixed with turmeric. Season to taste and you're eggless egg salad is done!
Get creative and add chopped olives, chives or red onion or minced red bell pepper. The combinations are endless. Without the bread, each serving is just a bit over 100 calories!

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Vegan Egg Salad Sandwich
[makes 3 sandwiches]
1/2 package of extra firm tofu * (about 8 ounces)
1 stalk celery, minced (1/2 cup)
2 tablespoons sweet pickle relish
2 tablespoons reduced fat vegenaise **
1/2 teaspoon turmeric
1 teaspoon pickle relish juice
1 teaspoon dried dill
sea salt to taste
ground black pepper to taste
6 slices multigrain bread, lightly toasted
1 large tomato, thinly sliced
Dijon mustard for the bread (optional)

* I prefer Wildwood Sproutofu made from sprouted soybeans
** I like Follow your heart flaxseed and olive oil reduced fat vegenaise

Dry the extra firm tofu and crumble into a medium bowl using a dough blender, fork or just crumble with your hands.
Add celery and sweet pickle relish and set aside.
In a small bowl or cup, mix together the vegenaise, turmeric and sweet pickle juice.
Add the vegenaise mixture to the crumbled tofu and gently mix until combined.
Mix in dill and salt and pepper to taste.
Lightly toast the bread.
Spread some dijon mustard on three slices of toast, if desired.
Divide the egg salad and spread evenly over the 3 slices and add tomatoes.
Cover with the remaining 3 pieces of toast and serve immediately or cover with plastic wrap and put in your lunchbox.

Per sandwich: 263.9 calories, 9.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 16.6 g protein, 31.7 g carbohydrates and 5.9 g dietary fiber.

Without the bread, 3 servings: 114.9 calories, 7.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 7.9 g protein, 5.4 g carbohydrates and 1.2 g dietary fiber.


Debra said...

Joanne,this Eggless Egg Sandwich looks amazing. I just saw the reduced fat vegenaise the other day and was wanting to try it. Usually I get the Grapeseed oil one, but I like the idea of reducing the fat:) I am going to give this a try. Great recipe!

Healing Cuisine by Elise said...

Mmmmm ready for lunch right about now.. :)