I love eggs and there is no reason why they can’t be part of a heart healthy meal plan but if you are vegan or simply don’t like eggs, try tofu as a substitute the next time you make egg salad. Crumbled tofu has just the right hard boiled egg-like texture and when mixed with colorful vegetables, yogurt, mayonnaise and curry powder, it makes a very pretty and light, plant protein-rich salad. Serve it in lettuce cups, whole wheat pita pockets or colorful baby peppers.
Eggless Egg Salad with Tofu
Ingredients
1- 14 ounce container extra firm tofu, drained and pressed
2 tablespoons mayonnaise
1/4 cup plain Greek yogurt
2 teaspoons grainy mustard
3/4 teaspoon curry powder
1/2 red bell pepper, chopped
3 scallions, chopped
4 sun dried tomato halves, chopped
1/4 cup celery, chopped
1 carrot, chopped
2 tablespoons of fresh parsley, basil, or dill, chopped (whatever you like)
salt and pepper
Directions
In a large bowl, mash the tofu with a fork until is resembles chopped eggs. Add all of the remaining ingredients, stirring just until combined. Serve in lettuce leaves, bell pepper halves, or whole wheat pita bread.
Nutrition Note: A 3-ounce serving of tofu (1/4 package) is only 80 calories. It’s low in sodium and carbohydrate but is a great source of protein, calcium and iron.
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Judy Matusky, RDN, LDN 