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.
The eggless salad was seriously ahhhhhhmazing, thank you!!!!! Love Indian black salt….”–Michael
It’s 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.
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
One of the key ingredients in this sandwich spread 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
What are the Health Benefits of Soy?
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.
I make this recipe with my Eggless Vegan Mayonnaise to keep it healthy and delicious!
Did you know you can adjust the serving sizes of any of my recipes? Simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Other Sandwich and Burger Recipes:
- Smashed Chickpea Avocado Sandwich Spread
- Smoked Tempeh Sandwich (TLT)/ Tempeh Lettuce Tomato
- Barbecue Sandwiches Vegan Style
- 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.
Plant-Based Starter Kit
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That looks fantastic! And, I have all the right ingredients. I would love to try this out. 🙂
My family really does enjoy it, and I hope you do too! I’d love to hear what you think, and about any tweaks you make for your own taste. Thanks!
I made this for lunch today. Skipped the mayo and used spinach instead of peas, dried onions instead of green, and no celery. It would have been better with the celery, but it was still great! Thanks!
I love this one too. It’s one of our family’s favorites. So glad you enjoyed it too!
I love your blog and use several of your recipes I personally do not use aluminum ( you have advertised them on Amazon ) due to the information linked to Alzheimer’s disease !
Hi Bev! Recently, I put up a recipe, Caramelized Grilled Leeks, where I mention using grill-proof aluminum disposable pans and lining them with parchment paper before cooking so food doesn’t touch the aluminum. I’m with you, in that I try to make sure aluminum doesn’t touch food while cooking. Dr. Barnard suggest it, and I like to follow his leading. Thanks for stopping by!
I am going to try and make this recipe this weekend. I love the sound of the combination of tofu and chickpeas. Most of the Eggless Egg Salad recipes I have use one or the other, but not both. One trick I have found to “make” this dish is to use 1/2 indian black salt (kala namak) and 1/2 sea salt. The sulphur in this salt adds a wonderful “eggy” taste to this dish. Also wanted to check with you on printing your recipes. This recipe has a green background, so it just sucks up all my ink on the printer. I just can’t seem to get your more recent recipes to print. I didn’t see a print recipe button that formats the recipe for the printer. Any ideas?
The black salt is an excellent addition, and I use it sometimes as well. This is actually an older recipe, done before I installed a recipe plug-in, so it’s format is just like a regular post. Here it is for you to cut and paste for printing. Hope this helps, and thanks for following!
Ingredients:
•1 block firm tofu, squeezed dry
•¾ cup chickpeas, rinsed and drained
•¼ – ½ cup Low-Fat Eggless Mayo (recipe below)
•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
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.
Eggless Low-Fat Mayo:
This tasty, eggless mayo has only 11 calories and 4/10ths (.4) grams of fat per Tablespoon. And it’s loaded with protein!
•1 pound silken tofu
•1 tablespoon healthy sweetener (I use sucanat unrefined sugar or agave nectar)
•1 tablespoon red wine vinegar or fresh lemon juice
•1 1/2 tablespoons Dijon mustard
•¼ teaspoon fine sea salt
Remove water and drain tofu. I do this by setting it on a pile of paper towel, then squeezing out extra water.
Place the tofu into a blender. Add the rest of the ingredients and puree until smooth and creamy. Keeps in the refrigerator for about 2 weeks.
The eggless salad was seriously ahhhhhhmazing, thank you!!!!! Love Indian black salt….
So glad to hear you loved it! Thanks for letting me know! 😀
Sounds so good!! I’m looking forward to making these!!! Thank you!! ?
You’re very welcome, Amanda! We LOVE these sandwiches at my house! 🙂
Is a lb of tofu 2 cups? How do I measure it? I don’t find 2 lb tubs of silken tofu.
Diane, I just use one package of tofu for the mayo and it works well. Enjoy!
Thank you so much for your wonderful recipes!
In making this one, please advise:
No Egg Salad
1 package tofu – 12, 14 or 16 oz?
1/2 green onions, with scallions? 1/2 cup? Green part only?
1 t sea salt (or 1/2 t Indian black salt) – I love using this ingredient but would the alternative you gave be: 1/2 t sea salt AND 1/2 t Indian black salt or just 1/2 tsp Indian black salt?
Mayonaise:
1 package silken tofu – 12, 14, or 16 oz?
Thank you so much – I’m awful at improvising……… 😉
Great questions!
No Egg Salad:
I use the 16 oz packages of tofu
Definitely use the whole green onion/ white and green parts to make 1/2 cup
Try 1/2 tsp sea salt, plus 1/2 tsp black salt. Sometimes I add a little more sea salt. Start with half and half, then adjust for your preference.
Mayo:
For the tofu, I have used both the 12 oz and 14 oz without adjusting anything else, and they both work great.
Hope this clarifies and that you enjoy!
Thank you so much for your quick and helpful reply!
So much appreciate your site!
Happy 4th of July!
Wow, really great and so tasty! Perfect for July 4th sandwiches. Thank you so much for your recipes!!
Betty, so glad you liked it! 😀
Hi,i’m gonna make this tomorrow but i have two questions;do you also use the leaves of the celery?and can i use canned green peas ?,i can’t wait to make this, waaw,thanks for the recipe!
Anita, I don’t use the leaves of the celery, just the stalks minced up. Canned green peas will work, just drain them first. We love this stuff; hope you do too!
Once again, Terri, a good recipe! I amde the tofu mayo and used some of it on a waldof salad to great pleasure. yum Thanks you so much for the help in this change of lifestyle
Your first recipe calls for silken tofu, the second in the Comments says form tofu. Big difference. I don’t think I could drain/squeeze silken tofu…..it’s almost soupy. Which do you really use? Thanks!
Hi Janet,
The firm tofu should be used in the No-Egg Salad recipe. The recipe for Eggless Mayo (below the first recipe) that is needed for the no-egg salad uses silken tofu. Hope this helps!
I love this recipe and have made it at least 6 times now. I’ll admit the first time I went a little beyond “barley pulse”, so mine wasn’t as chunky. It was still excellent. I am not a pea fan, so I leave them out. I do love a little more heat, so I increased the cayenne to a teaspoon or so.
Doug, we love this one too and eat it regularly on sandwiches. I’m with you on the heat, I like to spice it up a bit too. So glad you’re enjoying this recipe!