Pack a Vegan Egg Salad Sandwich for your lunch for a flavorful, simple meal! This plant-based version of the classic is even more delicious & nutritious. It’s made with House Foods tofu to celebrate National Soyfoods Month!
My grandmaw’s house was all about food growing up – and it wasn’t the healthiest food. Donuts every weekend, pizza, smothered potatoes, Saltines with butter (lol), chocolate pudding pie (which I even vegan-ized!). My grandmaw would also make huuuge batches of egg salad, and my cousins and I would eat copious amounts of egg salad sandwiches on white bread.
Food was everything. It was comfort and love and togetherness. It was also stomachaches and way too much sugar. But I have the fondest memories of eating comforting food at my grandparent’s house. That’s what they’re for, right?
The other day I started thinking of all those egg salad sandwiches I used to eat and how I could vegan-ize them. Turns out it really isn’t that hard. The secret – tofu!
Now, I know many of you have your opinions of tofu. You think it’s bland and boring and tasteless and everything wrong with the world. But I hope in my two years of blogging that I’ve convinced you that tofu is something to embrace. I mean, chocolate pudding pie, lasagna with tofu ricotta, Hawaiian BBQ tofu, teriyaki spring rolls, crispy tofu nuggets…I could go on for days.
I know that your distrust of tofu begins with your distrust of soy as a whole. We are told, directly and indirectly, from a young age that soy is evil and causes a plethora of diseases. And I want to personally apologize for this false information that you learned.
In fact, there are many studies supporting the notion that soy actually decreases risk of mortality and increases survival rates of cancer patients. Like this study, which says that soy food intake might be associated with better survival in breast cancer patients. Or this study, which found that women who consumed a high amount of soy foods in adolescence had lower rates of premenopausal breast cancer.
Am I nerding out too much? Oh well, this stuff is hella interesting. And SO contradictory to what we’ve been taught.
I won’t get too nerdy with this, but let me just explain the basics of how soy may protect against breast and hormone-related cancers. Soy contains isoflavones, which are types of phytoestrogens. These phytoestrogens are similar to estrogen in the body, so they can actually attach to estrogen-receptors and prevent the absorption of too-much estrogen. Which, as we all know, is what causes these diseases and cancers – extra estrogen.
So that’s your science lesson for today. The point? Soy is a bean and a plant that could have potentially positive effects on disease, including breast cancer, so embrace it!
I choose to consume soy in whole-food forms like edamame, tempeh (fermented! yay for gut health!), tofu, soy milk, and miso paste. Just like any other type of food, problems arise when you start processing it too much and end up with things like soy protein isolate. That’s not new – when you extract anything from it’s whole form, it’s not the same food and doesn’t have the same benefits.
I probably have these more processed forms of soy every now in then, because life, but on a regular basis, I’m gobbling up lots of edamame, tempeh, tofu, and miso! (Side note: current obsession is miso + tahini. DO IT!)
I also love soy because it’s an environmentally-friendly crop that (especially if you buy organic) is helping the planet. When the foods you love to eat love the earth, that’s my kind of food. It’s a win-win.
Okay, on to the good stuff. This vegan egg salad sandwich is BOMB, and I want to pack it every single day for lunch.
Did you know April is National Soyfoods Month? Probably not, but now you do. It’s also my birthday month🎉 so April is looking mighty fine!
I was thrilled when Soyfoods Association of North America asked me to share a recipe using a soy product because this is an issue I am deeply passionate about. I believe we have been told the wrong information, and I just want to educate you on what’s out there. Plus, I get to make food. BONUS.
This vegan egg salad seriously comes together in 20 minutes, less if your tofu is already drained and ready to go. I used House Foods Organic Firm Tofu because it’s super easy to find at my grocery store! Mix all the ingredients together, scoop some onto some bread, and you’re off to work! Or school, if you’re like me.
I think this recipe would be a hit with kiddos and adults alike. I also love it because it triples as breakfast, lunch, and dinner. I say sandwiches all damn day – who’s with me?
I hope I was able to convince you – even just a little bit – that soy is not to be feared, and instead is an affordable, accessible, and delicious source of protein and vitamins. Now go go go – make this vegan egg salad sandwich!
What are your thoughts on soy? I’d love to hear some opinions!
- 1 14-ounce block House Foods Organic Firm Tofu
- ¼ cup + 2 tablespoons unsweetened non-dairy yogurt*
- 1 tablespoon lemon juice
- 1 tablespoon nutritional yeast
- 2 teaspoons yellow mustard
- ¾ teaspoon garlic powder
- ¾ teaspoon onion powder
- ½ teaspoon ground turmeric
- ½ teaspoon black salt**
- ¼ teaspoon black pepper
- ⅛ teaspoon paprika
- ¼ cup celery, diced
- 2 tablespoons parsley, chopped
- 2 tablespoons green onions, sliced
- Whole-wheat or gluten-free bread
- Sandwich toppings: lettuce, tomato slices, pickles, etc.
- Drain the tofu. Wrap in several paper towels; place in the sink. Place a heavy object (such as a large pot with a heavy weight inside) on top of the tofu to press the water out. You can also use a tofu press. Let the tofu drain for 15 minutes.
- Over a large bowl, crumble tofu into small pieces with your hands.
- To the bowl, add yogurt, lemon juice, nutritional yeast, mustard, garlic powder, onion powder, turmeric, salt, pepper, and paprika. Stir to combine.
- Toss in celery, parsley, and green onions; stir again.
- Form 4-5 sandwiches with the bread and optional toppings.
- Store tofu "egg" salad in an airtight container in the fridge for up to 3-4 days.
**You can use regular salt, but I highly recommend black salt - it makes everything taste like eggs!
Thanks to Soyfoods Association of North America for sponsoring this post! I love working with brands whose products I really love and would honestly recommend. Thank you for supporting this blog that I love oh-so-much!
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