Recipe: Eggless Tofu Salad Sandwich

Our eggless tofu salad sandwich is a great (and tasty) way to get plenty of fiber into your lunch or dinner. Fiber is the non-digestible/non-absorbable part of food. It aids digestion and keeps you full longer — and it helps control blood sugars by slowing down the rate that glucose enters your bloodstream.

Enjoy as is, or add a personal flavor touch, like capers, chopped onion, fresh herbs, bell pepper or olives.

Ingredients

• 1 lb. firm low-fat tofu, well-drained
• 1/2 cup soy mayonnaise
• 2 tsp Dijon mustard
• 1/4 tsp chopped garlic
• 1/8 tsp turmeric
• 1 tbsp chopped fresh parsley
• 1 tsp chopped fresh tarragon or 1/4 tsp dried
• Salt and ground black pepper to taste
• 1/2 cup diced celery
• 2 tbsp finely chopped scallions
• 8 slices whole-wheat bread
• 2 large carrots, grated (1 1/4 cups)
• 1 cup sprouts, such as clover or alfalfa

Directions

1. Put tofu into medium bowl. Using your hands, crumble until texture resembles mashed eggs.
2. Add mayonnaise and stir to blend. Stir in mustard, garlic, turmeric, parsley, tarragon, salt and pepper. Then, stir in celery and scallions until blended.
3. On your work surface, place four slices of bread. On each slice, layer tofu salad, carrots and sprouts. Top with remaining bread, cut sandwiches in half and serve.

Dietitian’s notes

• Need to save time? Skip the sprouts or carrots.
• You can use dried parsley instead of fresh — it’s cheaper.
• Want more crunch? Add extra celery.
• You can use low-fat mayo or Miracle Whip® if you don’t want to use soy mayonnaise.

Nutrition information (per serving)

Calories: 333
Fat: 10 g
Saturated fat: 2 g
Carbohydrates: 48 g
Fiber: 8 g
Cholesterol: 0 mg
Sodium: 788 mg
Protein: 16 g