Recipe: Eggless Tofu Salad Sandwich
This eggless tofu salad sandwich is perfect for Meatless Mondays (for lunch or dinner) and it’s also high in fiber.
Fiber’s the non-digestible/non-absorbable part of food. It aids digestion and keeps you full longer — and also helps control blood sugars by slowing down the rate that glucose enters your blood stream.
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Soluble fiber, in particular, binds around bile (made up of cholesterol) in your gut and helps remove it, so it lowers cholesterol (specifically LDL cholesterol). Foods that are high in fiber are plant-based (like whole grains, fruits, vegetables, beans/legumes, nuts and seeds.) To boost your soluble fiber intake, choose oats, brown rice, barley, dried beans, root vegetables, apples, pears and citrus fruits.
Our eggless tofu salad sandwich is also great way to get plenty of fiber into your lunch or dinner. Enjoy it as-is, or add a personal touch – capers, chopped onion, fresh herbs, bell pepper or olives.
1 lb. firm low-fat tofu, well drained
½ cup soy mayonnaise
2 tsp Dijon mustard
¼ tsp chopped garlic
1/8 tsp turmeric
1 Tbs chopped fresh parsley
1 tsp chopped fresh tarragon or ¼ tsp dried
Salt and ground black pepper to taste
½ cup diced celery
2 Tbs finely chopped scallions
8 slices whole-wheat bread
2 large carrots, grated (1¼ cups)
1 cup sprouts, such as clover or alfalfa
Calories: 333, Fat: 10 g, Saturated Fat: 2 g, Carbohydrates: 48 g, Fiber: 8 g, Cholesterol: 0 mg, Sodium: 788 mg, Protein: 16 g