This vegan egg salad spread is one 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.
Serve as sandwich spread or appetizer
This eggless spread 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 make it so delicious.
Vegan Egg Salad 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
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. Click photo to see 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
Plant-Based Vegan Starter Kits $27
- 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.
Sistema KLIP IT Collection Sandwich Box Food Storage Container, 15.2 oz./0.4 L, Clear/Blue, 3 Count
The Spice Lab Kala Namak Himalayan Black Crystal Indian Salt - Mineral Enriched Kosher Gluten-Free All Natural Salt - Fine Ground - French Jar
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Amount Per Serving: Calories: 204 Total Fat: 3.4g Carbohydrates: 29g Fiber: 9.3g Protein: 11.7g