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.
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Enjoy as is, or add a personal flavor touch, like capers, chopped onion, fresh herbs, bell pepper or olives.
- 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
- Put tofu into medium bowl. Using your hands, crumble until texture resembles mashed eggs.
- Add mayonnaise and stir to blend. Stir in mustard, garlic, turmeric, parsley, tarragon, salt and pepper. Then, stir in celery and scallions until blended.
- 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.
- 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)
Fat: 10 g
Saturated fat: 2 g
Carbohydrates: 48 g
Fiber: 8 g
Cholesterol: 0 mg
Sodium: 788 mg
Protein: 16 g