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  1. Recipe

Tofu "Egg" Salad Sandwich

6 servings

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal Barnard, MD, and Jennifer Reilly, RD

About the Recipe

175 Calories · 9.1 g Protein · 4.4 g Fiber
Lunch
Nut-free

Ingredients

Makes 6 Servings


  • firm low-fat silken tofu (1 pound)
  • lettuce leaves (6)
  • whole-grain bread (12 slices)
  • garlic powder (1/4 tsp.)
  • turmeric (1/4 tsp.)
  • ground cumin (1/4 tsp.)
  • salt (1 tsp.)
  • mustard (2 tsp.)
  • plant-based mayonnaise substitute (2 tbsp.)
  • pickle relish (2 tbsp.)
  • green onion, finely chopped (1)
  • tomato slices (6)

Directions

  1. Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder.



  2. Spread on bread and garnish with lettuce and tomato or vegetables of choice.



  3. Stored in a covered container in the refrigerator, leftover salad will keep for up to 3 days.



Nutrition Facts

Per serving (1 sandwich)

Calories: 175 
Fat: 3 g
     Saturated Fat: 0.6 g
     Calories from Fat: 15.6%
Cholesterol: 0 mg
Protein: 9.1 g
Carbohydrate: 30.5 g
Sugar: 8.9 g
Fiber: 4.4 g fiber
Sodium: 827 mg
Calcium: 67 mg
Iron: 2.6 mg
Vitamin C: 3.5 mg
Beta-Carotene:127 mcg
Vitamin E: 0.4 mg

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