This vegan egg salad is one recipe that I get asked about a lot. I have taken it to some of my Food for Life cooking & nutrition classes to sample, and students rave. They even take it to potlucks themselves.
We love this eggless spread because it’s…
- A no-cooking-required recipe
- Simple to make
- Insanely satisfying
- Super healthy
Serve as sandwich spread or appetizer
This vegan egg salad is the healthier, plant-based version of egg salad, and I love it too. We sometimes serve it on pita bread or as an appetizer on crackers. Something about the Dijon and tiny pieces of onion and celery makes it so delicious.
It’s is made with chickpeas to give it that chunky eggy texture. An added bonus is that chickpeas or garbanzo beans are loaded with fiber, phytonutrients, and antioxidants.
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The eggless salad was seriously ahhhhhhmazing, thank you!!!!! Love Indian black salt….”–Michael
Ingredients in vegan egg salad
Check out the video of me demoing how simple this recipe is!
How to make vegan egg salad
- Drain tofu and press all the water from it.
- In a blender, briefly pulse tofu, chickpeas, ½ of the celery, and ½ of the onions. Barely pulse this and leave it very chunky.
- Transfer blender contents to a large bowl. Add the other ½ of celery, onions, green peas and all other ingredients.
- Stir thoroughly and serve on your choice of whole-grain bread with fresh leaves of spinach or lettuces.
- For those that are gluten intolerant, serve alone or on your favorite gluten-free bread or crackers.
RECIPE CARD BELOW
Tips for making vegan egg salad
- Make sure to drain as much of the water from the tofu as possible.
- If needed, all of the veggies can be diced by hand and not put into the blender. For me, the blender or food processor just makes for one less step.
- This salad is good served warm or chilled.
- It keeps in the refrigerator in an airtight container for 5-7 days.
One of the key ingredients in this sandwich spread other than chickpeas is tofu.
What is tofu?
Tofu or soybean curd is a food of Asian origin. Production of tofu involves soaking soybeans in water and creating soy milk, then curdling the milk using a substance such as calcium sulfate or lemon juice.
The curds are separated from the whey and usually packaged in block form. Most tofu brands offer a range of soft and firm varieties, which differ mainly in the amount of water retained.”–LiveStrong
Is soy good for you?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
Vegan low-fat mayonnaise recipe
I make this recipe with my Eggless Vegan Mayonnaise to keep it healthy and delicious. It is the perfect addition to this vegan egg salad recipe. Click photo to see the full recipe.
Nutrition in chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too.
Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
Other sandwich and burger recipes
- Smashed Chickpea Avocado Sandwich Spread
- Smoked Tempeh Sandwich (TLT)/ Tempeh Lettuce Tomato
- Barbecue Sandwiches Vegan Style
- Vegan Sandwiches and Spreads
- 1 block firm tofu, squeezed dry
- ¾ cup chickpeas, rinsed and drained
- ¼ - ½ cup Low-Fat Eggless Mayo, recipe link above
- 1/3 cup Dijon mustard
- ½ cup celery, diced
- ½ green onions, with scallions
- ¾ cup frozen green peas, thawed in drainer under warm water
- 3 Tbsps. Nutritional yeast
- ½ tsp. garlic powder
- 1/8 tsp. cayenne powder for spice
- 1 tsp. turmeric
- ½ tsp. black pepper
- 1 tsp. sea salt, or for an excellent addition 1/2 tsp Indian black salt
- In blender, briefly pulse tofu, chickpeas, ½ of the celery, and ½ of the onions. Barely pulse this and leave it very chunky.
- Transfer blender contents to large bowl. Add the other ½ of celery, onions, green peas and all other ingredients.
- Stir thoroughly and serve on your choice of whole grain bread with fresh leaves of spinach or lettuces.
- For those gluten intolerant, serve alone or on your favorite gluten-free bread or crackers.
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 204 Total Fat: 3.4g Carbohydrates: 29g Fiber: 9.3g Protein: 11.7g
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