ucalorie Craving the creamy, comforting taste of egg salad but want to keep it plant-based? This vegan egg salad recipe is the perfect alternative, capturing the flavors and textures of the classic recipe while staying entirely vegan. Using tofu and a mix of spices, this dish is ideal for sandwiches, wraps, or as a protein-packed snack. Plus, it’s quick to prepare, nutrient-rich, and completely delicious.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 4
Calories per Serving: Approximately 120 kcal
Ingredients Vegan Egg Salad Recipe
- 14 oz (400 g) firm tofu (pressed to remove excess water) – 120 kcal
- 1/4 cup vegan mayonnaise – 180 kcal
- 1 tsp Dijon mustard – 10 kcal
- 1/2 tsp kala namak (black salt) (for the eggy flavor) – 0 kcal
- 1/4 tsp turmeric powder (for color) – 2 kcal
- 1/4 tsp ground black pepper – 2 kcal
- 1/2 tsp garlic powder – 5 kcal
- 1/2 tsp onion powder – 4 kcal
- 1/4 cup celery, finely chopped – 4 kcal
- 2 tbsp green onions, chopped – 3 kcal
- 1 tbsp fresh dill, chopped (optional) – 1 kcal
- 1 tsp lemon juice – 1 kcal
- 1 tbsp nutritional yeast (optional, for added umami flavor) – 20 kcal
Total Calories: Approximately 480 kcal (120 kcal per serving)
Instructions for Vegan Egg Salad Recipe
- Prepare the Tofu
- Start by pressing the tofu to remove excess water. This helps achieve the ideal texture for the salad. Use a tofu press or place the tofu between paper towels and weigh it down with a heavy object for about 10 minutes.
- Crumble the Tofu
- Once the tofu is pressed, crumble it into small pieces using your hands or a fork. Aim for a texture that resembles chopped boiled eggs.
- Mix the Base
- In a large mixing bowl, combine the vegan mayonnaise, Dijon mustard, kala namak, turmeric powder, ground black pepper, garlic powder, onion powder, and lemon juice. Whisk until smooth and well-combined.
- Add the Veggies
- Fold in the chopped celery, green onions, and fresh dill (if using). For an extra layer of flavor, sprinkle in nutritional yeast.
- Combine with Tofu
- Gently add the crumbled tofu to the bowl and mix until everything is evenly coated. Adjust seasoning to taste – add more kala namak for a stronger eggy flavor or more lemon juice for tanginess.
- Chill and Serve
- Let the vegan egg salad sit in the refrigerator for at least 15 minutes to allow the flavors to meld. Serve it chilled on toasted bread, in wraps, or over a bed of greens.
Why This Vegan Egg Salad Recipe Works
- Kala Namak: This Himalayan black salt has a sulfuric flavor that mimics the taste of eggs. For many people transitioning to a vegan diet, this unique ingredient makes a huge difference.
- Tofu: Firm tofu replicates the texture of boiled egg whites perfectly. Not only that, but it is a fantastic source of plant-based protein.
- Turmeric: Adds a natural yellow color reminiscent of egg yolks without the need for artificial dyes.
- Nutritional Yeast: Optional, but enhances the overall umami profile of the salad and boosts its nutritional value.
Serving Suggestions
- Classic Sandwich: Layer the vegan egg salad between slices of whole-grain bread with lettuce and tomato. The result is a hearty, satisfying sandwich that’s perfect for lunch.
- Lettuce Wraps: Use large lettuce leaves as a low-carb wrap for a light and refreshing meal. This is especially ideal for those on keto or low-carb diets.
- Crackers or Veggies: Serve as a dip with your favorite crackers or crunchy vegetable sticks for a quick and healthy snack.
Storage Instructions
- Store the vegan egg salad in an airtight container in the refrigerator for up to 3 days. Stir well before serving as some liquid might separate over time.
Nutritional Information (Per Serving)
- Calories: 120 kcal
- Protein: 10 g
- Fat: 8 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Sugar: 1 g
- Sodium: 200 mg
FAQs
1. Can I make this recipe soy-free?
Yes! Replace tofu with mashed chickpeas for a soy-free version. The texture will be slightly different but still delicious. Additionally, adjust the seasoning as chickpeas have a milder flavor.
2. What is kala namak, and where can I find it?
Kala namak is a type of Himalayan black salt with a sulfuric, egg-like flavor. You can find it in Indian grocery stores or online. Incorporating it into vegan recipes helps achieve a more authentic taste.
3. Can I use other types of tofu?
Firm tofu works best for this recipe, but you can also use medium-firm tofu if you prefer a softer texture. Silken tofu is not recommended as it’s too soft and won’t hold the desired shape.
4. Is this recipe gluten-free?
Yes, the vegan egg salad is naturally gluten-free. Just ensure any bread or crackers you serve it with are also gluten-free to maintain this status.
5. Can I add other ingredients?
Absolutely! Try adding chopped pickles, red bell peppers, or even a pinch of smoked paprika for variation. These additional ingredients enhance the flavors while giving the salad a personalized touch.
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