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Easy vegan egg salad with tofu

by tamarajune
Published: Last Updated on

I’m definitely the kind of person who always brings their lunch to work. It saves money, and I know exactly what is (and what is not) in my food. 

Moreover, I can make sure that my meals are super nutritious. And, at the same time, taste and look delicious, so I can make all my colleagues jealous. 😉

Still, that does not mean I feel like standing in the kitchen for hours every day to prepare my lunch. On the contrary, I prefer this process to be quick and the result to be tasty.

That’s why I’m so obsessed with this vegan egg salad with tofu. The recipe is ready in less than 25 minutes and is great for meal-prep. 

Let’s take a closer look at some of the ingredients that make this recipe so healthy and delicious. 

The main ingredient in this salad is tofu, which is an excellent protein source. It is also rich in calcium, iron, magnesium, omega-3 fatty acids, and manganese.

Due to its high antioxidant content, tofu can aid in the prevention of heart disease, osteoporosis, and some cancers. It also helps reduce inflammation and can lower LDL cholesterol.

White cabbage is very low in calories yet contains many vitamins and minerals. It is a fantastic source of vitamin K, vitamin C, iron, folic acid, fiber, and antioxidants.

It also contains vitamin B6 and calcium. Further, it is rich potassium, which can help lower blood pressure.

The dressing for the salad is made from white beans, which are an excellent source of manganese, protein, zinc, fiber, iron, calcium, and folic acid.

Their high antioxidant content helps slow down the aging process as well as reduces inflammation and cancer risk. White beans also aid in detoxification and weight loss.

Enough talk, let’s head to the kitchen.👩🏻‍🍳

⏲️ PREP TIME

This recipe is prepared in less than 25 minutes. No cooking required. 

🥘 INGREDIENTS

For the vegan egg salad with tofu you’ll need:

  • 350 g (~12 oz) natural tofu – cut into small cubes 
  • 250 g (~9 oz) smoked tofu – cut into small cubes
  • 200 g (2 cups) white cabbage — shredded or thinly sliced 
  • 4 spring onions — cut into small slices
  • 200 g (1 cup) cooked chickpeas 
  • 1 red onion — chopped into small pieces
  • 50 grams walnuts (½ cup) — chopped
  • Whole-wheat (pita) bread

For the dressing you’ll need:

  • 450 g (3 ¾ cups) cooked white beans 
  • 2 tsp Dijon mustard
  • 3 tablespoons lemon juice
  • 1 tsp kala namak
  • 1 tbsp garlic powder
  • 2-3 tablespoons curry powder
  • 1 teaspoon cayenne pepper
  • 1 tsp pepper

🔪 INSTRUCTIONS

  1. To prepare the salad, mix all ingredients in a large bowl.
  2. For the dressing put all the dressing ingredients in a blender and blend until creamy.
  3. To finish the meal, pour the dressing over the ingredients in the bowl and mix well.
  4. Serve the salad with whole-wheat (pita) bread.

💭 TIP

The vegan egg salad tastes terrific as is, but there are two things you can do to elevate it even more.

1) Let the dressing and salad ingredients marinate for an hour or two before serving it.

2) Top the egg salad with some fresh chives and parsley before serving. So good!

Vegan egg salad with tofu on pita bread and topped with almonds

EASY VEGAN EGG SALAD WITH TOFU

Tamara June
This vegan egg salad is super delicious, healthy, and easy to make. It is full of nutrients and prepared in less than 25 minutes. The recipe is perfect for on the go as well as meal-prep. 
Prep Time 25 mins
Total Time 25 mins
Course Lunch
Cuisine Vegan
Servings 4 servings
Calories 590 kcal

Equipment

  • Knife and cutting board
  • Big mixing bowl
  • Blender or food processor

Ingredients
  

For the salad:

  • 350 g natural tofu – cut into small cubes
  • 250 g smoked tofu – cut into small cubes
  • 200 g white cabbage — shredded or thinly sliced
  • 4 spring onions — cut into small slices
  • 200 g cooked chickpeas
  • 1 red onion — chopped into small pieces
  • 50 grams walnuts — chopped

For the dressing:

  • 450 g 3 ¾ cups cooked white beans
  • 2 tsp Dijon mustard
  • 3 tbsp lemon juice
  • 1 tsp kala namak
  • 1 tbsp garlic powder
  • 2-3 tbsp curry powder
  • 1 tsp cayenne pepper
  • 1 tsp pepper

Instructions
 

  • To prepare the salad, mix all ingredients in a large bowl.
  • For the dressing put all the dressing ingredients in a blender and blend until creamy.
  • To finish the meal, pour the dressing over the ingredients in the bowl and mix well. Serve the salad with whole-wheat (pita) bread.
Keyword easy recipe, healthy, vegan egg salad, vegan lunch

🌡 STORING LEFTOVERS

This vegan egg salad stores well in the fridge for up to 4-5 days. 

You can also freeze it for a few weeks, but it will lose its crunch and may not taste as amazing. 

📖 VARIATIONS

  • Kala namak is the key ingredient that makes this salad taste more like egg. But if you don’t want to use it or have a hard time finding it, you can substitute it with regular salt or omit it overall. It will still taste amazing, even without that seasoning. 
  • If you are gluten-free, be sure to pick gluten-free bread to serve the salad with. 
  • Great alternatives for walnuts are peanuts, pine nuts, or pecans. 
  • If you are not into smoked tofu, you can use a regular one, though you may want to adjust the seasoning.

👪 SERVING SIZE

This recipe makes 4 servings. Even if you are not cooking for 4 you can make the entire recipe and enjoy the rest throughout the week.

You can also adjust the serving sizes by clicking on the number in the recipe card and sliding it up or down. 

🍽 EQUIPMENT

To make this tasty vegan egg salad with tofu you’ll need:

  • Knife and cutting board
  • Big mixing bowl
  • Blender or food processor

What is your favorite lunch to go?

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