Egg Salad Sandwich without the Egg

Many people avoid eating tofu based on the notion that it does not have an appetizing flavor or they are unsure of the texture.  Tofu will take on the flavor of whatever seasonings it is cooked with so add your favorite seasonings and enjoy!  The texture of tofu will also change somewhat depending on how it is prepared.  Drain, press and freeze your tofu.  Thaw for a day, cut into strips and bake for a firmer, crispier option.

Yield: Makes 4 sandwiches


  • 8 oz. firm tofu, drained and diced or mashed

  • ¼ red bell pepper, finely chopped

  • 1 small carrot, finely shredded

  • 2 scallions, finely chopped

  • 2 Tbsp. vegan mayonnaise

  • 1 Tbsp. chopped fresh parsley

  • 1 tsp. yellow mustard

  • 1 Tbsp. finely chopped dill pickle

  • ¼ tsp salt

  • 1/8 tsp pepper


  1. Combine all the ingredients in a medium-size bowl, mix well.

Tofu is low in calories but high in protein. It is also a good source of various minerals such as calcium, iron, magnesium, phosphorus, sodium, zinc, and potassium. In terms of vitamins, it contains vitamin D, A, B6, C, thiamin, riboflavin, niacin, and folate.

Anticancer Properties: Tofu contains isoflavones, which are well known to be beneficial in reducing cancer risk. Research on soy intake and endometrial cancer suggests that a higher consumption of products such as tofu may reduce the risk of endometrial cancer in post-menopausal women. Another study suggests that post-menopausal women suffering from lung cancer may live longer by including tofu in their lifestyle.