This Vegan Egg Salad Sandwich is about to take your lunch game to a whole new level. With creamy-velvety textures, savory flavors, and a good source of plant-based protein, this sandwich is an ode to classic comfort food with a modern twist.
The recipe is super simple and comes together in 10 minutes. So get ready to savor the goodness of this egg-citing creation. Let’s dive into the recipe and whip up a sandwich that’s as satisfying as a regular egg salad sandwich (minus the eggs).
Egg Salad Sandwich: A little history
The egg salad sandwich has a history that dates back to the late 19th century when sandwiches were gaining popularity. Originally a blend of hard-boiled eggs and simple ingredients, it evolved with the availability of mayonnaise in the 20th century. This classic quickly became a go-to option in cafes and kitchens.
Over time, regional variations emerged, adding herbs, spices, and veggies. In recent years, the rise of vegan diets has led to plant-based versions using tofu or chickpeas. Through its transformations, the egg salad sandwich remains a comfort food cherished for its versatility and ability to adapt to changing tastes and times.
Ingredients and Substitutes to make this Vegan Egg Salad Sandwich:
- Silken Tofu: Firm tofu, mashed chickpeas, or mashed white beans.
- Lime: Lemon juice or apple cider vinegar.
- Dijon Mustard: Yellow mustard or spicy brown mustard.
- Asafoetida: Onion powder or garlic powder.
- Cloves of Garlic: Garlic powder or minced garlic.
- Chili Peppers: Red pepper flakes or cayenne pepper.
- Turmeric: Curry powder or paprika (for color).
- Kala Namak (Black Salt): Regular salt or sea salt.
- Chives: Green onions or finely chopped red onion.
- Sourdough Bread: Whole wheat bread, multigrain bread, or your favorite bread variety.
Feel free to use these substitutes based on availability and dietary requirements. Just remember that while these substitutes can provide similar flavors and textures, they may alter the final taste of the dish slightly.
Storage details:
Short-Term: Enjoy within a few hours at room temperature, avoiding direct sunlight or heat.
Refrigeration: For freshness, assemble sandwiches without lettuce and tomato, wrap them in plastic or parchment, and store in an airtight container or bag in the refrigerator. Consume within 24 hours.
Freezing (Partial): Freeze egg salad mixture without lettuce and tomato in airtight containers or bags for up to 2-3 months. Thaw in the refrigerator and refresh flavors before assembling sandwiches.
By following these tips, you’ll keep your Vegan Egg Salad Sandwiches delicious and ready to enjoy.
This plant-based version proves that you don’t need eggs to create a creamy, flavorful salad that’s perfect for sandwiching between slices of whole-grain bread. So, the next time you’re in the mood for a hearty, satisfying lunch, remember to reach for this scrumptious vegan creation. Happy sandwiching!
Other sandwiches you can enjoy from the blog:
- Vegan Grilled Cheese Sandwich
- Vegan Tuna Sandwich
- Beans Masala Sandwich
- Tofu Masala Sandwich
- Vegan Yoghurt Toast – Spicy
Vegan Egg Salad Sandwich
Ingredients1x2x3x
- 1.5 blocks of silken tofu each block containing 15 oz or 400 g
- 1 wedge of lime
- 1 tsp Dijon mustard
- 1 tbsp oil
- ¼ tsp asafoetida
- 2-3 cloves of garlic sliced
- 2 chili peppers chopped
- ¼ tsp turmeric
- 2 tsp Kala namak or Black salt
- Chives chopped
- 2 slices of sourdough bread
- Lettuce leaves
Instructions
- Heat a tbsp of oil in a small pan.
- Add the asafoetida, garlic, and red chili peppers on medium heat. Once the garlic turns golden and looks cooked (we don’t want it to burn), add the turmeric powder and turn off the heat.
- In a blender jar, add half a block of silken tofu, mustard, a squeeze of lime juice and the tempering we just made (when cooled). Add a tsp or 2 of kala namak.
- Blend until smooth and transfer to a bowl. Now take a whole block of silken tofu and gently slice them in cubes.
- Add these silken tofu cubes to the large bowl with the base mix and gently fold it in.
- Toast the bread slices until they’re perfectly golden and crunchy.
- Lay out the lettuce leaves, and optionally tomato slices, on four slices of bread.
- Spoon a generous amount of your homemade vegan egg salad onto each bread slice, spreading it evenly.
- Serve and enjoy! You can also make a close sandwich instead of an open one!
Nutrition
If you are looking for a soy-free tofu curry, look no more. Here’s my recipe for a simple Lentil Tofu Masala or curry recipe which is easy to prepare and delicious to eat. The tofu pieces used in the recipe have been made with Red Lentils. This dish is inspired by the traditional Tofu Masala which uses Soy-based tofu. So, here’s my soy-free twist to the dish, which is made with Tofu, made with masoor daal or Red Lentils. Enjoy this dish with a side of steamed Rice or fresh puffy Rotis .
I was initially skeptical about trying lentil tofu, but after making this lentil tofu curry recipe, I was pleasantly surprised by how delicious it turned out. I decided to turn it into a curry, and the texture was fantastic – crispy on the outside and soft and flavorful on the inside. It’s a fantastic protein alternative for people with soy intolerances or those seeking creative options. To achieve that umami texture in my lentil tofu cubes, I added a secret ingredient. If you want to find out what it is, you’ll have to check out my lentil tofu recipe. For a step-by-step process on how to make lentil Tofu, check out my Lentil Tofu recipe.
Lentil Tofu Curry: Ingredient and Substitute List
Ingredients
For the Marinade
- Lentil Tofu, cubed
- Ground Turmeric
- Garam Masala
- Kashmiri Red Chili Powder or Deghi Mirch or any Red Chili Powder
- Chaat Masala Powder
- Ginger Garlic Paste or Crushed/Minced Garlic Cloves and Ginger
- Lemon Juice
- Oil
- Salt to taste
For Masala sauce
- Neutral oil
- Onions
- Ginger garlic paste
- Green chili peppers
- Fresh ripe red tomatoes puree
- Cashews
- Ground turmeric
- Kashmiri red chili powder
- Ground cumin
- Ground coriander seeds or coriander powder
- Garam Masala
- Kasuri methi/dried fenugreek leaves
- Cashew cream
- Few cilantro leaves chopped for garnish
Ingredients and substitute list
- Neutral Oil: You can use any other neutral-flavoured oil like vegetable oil, canola oil, or sunflower oil.
- Onions: Shallots can be used as alternatives.
- Ginger Garlic Paste: You can use freshly minced ginger and garlic in equal proportions as a substitute for ginger garlic paste.
- Green Chili Peppers: Substitute with jalapeno peppers or serrano peppers based on your spice preference.
- Cashews: Almonds, peanuts, or sunflower seeds can be used as alternatives for cashews.
- Ground Turmeric: Use grated fresh turmeric or turmeric powder as a substitute.
- Kashmiri Red Chili Powder or Any Other Red Chili Powder: Paprika or cayenne pepper can be used as alternatives, adjusting the quantity based on your spice tolerance.
- Ground Cumin: Whole cumin seeds can be used and lightly crushed if you don’t have ground cumin.
- Ground Coriander Seeds or Coriander Powder: Use whole coriander seeds and grind them if you don’t have ground coriander.
- Kasuri Methi/Dried Fenugreek Leaves: You can use fresh fenugreek leaves if available or omit them if necessary.
- Cashew Cream: Substitute with almond, or coconut cream for a soy-free option.
- Cilantro Leaves: You can use parsley as an alternative for cilantro if you prefer or omit the garnish if cilantro is unavailable.
Lentil Tofu Masala: Steps and Methods
Lentil Tofu Marination
- Preheat the oven to 365F/185C. In a large bowl, mix all the marination ingredients. Add cubed tofu and coat them well. Set aside for 30 minutes.
- Place the marinated tofu on a baking tray with even spacing between each cube. Bake for 15-20 minutes until golden brown on all sides. Alternatively, you can air fry the tofu pieces.
Creamy tomato and cashew Sauce
- Soak cashews and tomatoes in boiling water for 30 minutes until tomatoes are blanched and cashews are soft.
- Blend the cashews and tomatoes (adding water if needed) to make a smooth paste and set aside.
Preparing the Masala Sauce
- Heat oil in a pan. Add cumin seeds and allow them to crackle. And after that, add in the onions and cook for 3 to 4 minutes until translucent.
- Add green chili peppers, ginger garlic paste, or minced ginger and garlic. Saute for 30 seconds.
- Add turmeric, red chili powder, ground cumin, coriander powder, and optionally deghi mirch (for the red color). In addition, you can also use Kashmiri red chili powder. Next, Deglaze the pan with water to remove any browning on the bottom.
- Now, add the tomato and cashew paste, Garam Masala. Mix well. After that, cook until the tomatoes change color from bright red to warm orange (about 5-8 minutes).
- For the next step, add in the tofu pieces and a squeeze of lemon juice. Finally, mix well until combined.
- Then, stir in dried fenugreek leaves (Kasuri methi), soy/almond/coconut cream, and garnish with chopped cilantro. Mix well and serve hot with basmati rice or roti
Check out my other Masala Curry recipes:
- Mushroom Masala – Restaurant Style
- Channa Masala – Chickpea
- Vegan Malai Kofta
- Vegan Palak Paneer (Tofu)
Creamy Lentil Tofu Masala
Ingredients1x2x3x
Marination
- 300 g regular or lentil tofu cubed
- 1/8 tsp ground turmeric
- ½ tsp Garam Masala
- ½ tsp Kashmiri red chili powder or any red chili powder
- ½ tsp chaat masala powder
- 1.5 tsp Ginger Garlic Paste or 4 garlic cloves and ½ inch ginger crushed/minced
- ¼ tsp lemon juice
- ½ tbsp oil
- Salt to taste
Masala Sauce
- 2 tbsp neutral oil
- 1 large onion finely chopped
- 1 tbsp ginger garlic paste or 3 garlic cloves and ½ inch ginger crushed/minced
- 2 green chili peppers chopped
- 2 fresh ripe red tomatoes pureed sub with 3/4 cup tomato puree
- ⅓ cup cashews
- ½ tsp ground turmeric
- ½ to 1 tbsp Kashmiri red chili powder or any other red chili powder
- ½ tsp ground cumin
- ½ tsp ground coriander seeds or coriander powder
- 1 tsp Garam Masala
- 1 tbsp Kasuri methi/dried fenugreek leaves
- 1 tbsp soy cream sub with almond, cashew, or coconut cream
- Few cilantro leaves chopped for garnish
Instructions
- Preheat the oven to 365F/185C.
- In a large bowl, mix all the marination ingredients. Add cubed tofu and coat them well. Set aside for 30 minutes.
- Place the marinated tofu on a baking tray with even spacing between each cube. Bake for 15-20 minutes until golden brown on all sides.
- Alternatively, you can air fry the tofu pieces.
- Soak cashews and tomatoes in boiling water for 30 minutes until tomatoes are blanched and cashews are soft.
- Blend the cashews and tomatoes (adding water if needed) to make a smooth paste and set aside.
- Heat oil in a pan. Add cumin seeds and allow them to crackle. Then add in the onions and cook for 3 to 4 minutes until translucent.
- Add green chili peppers, ginger garlic paste, or minced ginger and garlic. Saute for 30 seconds.
- Add turmeric, red chili powder, ground cumin, coriander powder, and optionally deghi mirch (for the red color).
- Deglaze the pan with water to remove any browning on the bottom.
- Add the tomato and cashew paste, Garam Masala. Mix well.
- Cook until the tomatoes change color from bright red to warm orange (about 5-8 minutes).
- Stir in dried fenugreek leaves (Kasuri methi), soy/almond/coconut cream, and garnish with chopped cilantro.
- Mix well and serve hot with basmati rice or roti.
Notes
Nutrition
Try this 2 ingredient red lentil tofu recipe if you are looking for soy-free tofu options and spruce up your tofu game. It is made using simple kitchen ingredients – red lentils and water. You can experiment with other lentils if you wish. Once pan-fried, the lentil tofu has a delightfully crispy exterior and a tender, yet firm texture at the center.
Food trends and preferences are ever-change and newer plant-based alternatives continue to emerge. Although Soy tofu is more prevalent in many parts of the country, lentil tofu is lesser known. It is commonly used by people specifically looking for soy-free or soy-alternative options due to dietary preferences or allergies.
Reasons why one might look for soy-free tofu alternatives
- Soy Allergies and Sensitivities: Some individuals may have soy allergies or intolerances, leading to adverse reactions like digestive issues, skin rashes, or respiratory problems.
- GMO Concerns: A significant portion of soybeans grown worldwide is genetically modified (GMO). If that concerns you then you cannot for organic Tofu or make your homemade soy tofu.
- Processing and Additives: Store-bought commercial tofu in the US may contain additives like preservatives, stabilizers, and flavor enhancers. Opting for organic or home-made tofu might be a better option in such cases.
- Digestive Issues: For some individuals , soy tofu may be difficult to digest.
- Thyroid Function: Soy contains goitrogens, which can interfere with thyroid function in individuals with iodine deficiency or thyroid disorders. However, the impact is generally minimal in individuals with a balanced diet. ( Source: Health Central )
Simple stir-fried lentil tofu with soy sauce, sriracha sauce and black sesame seeds.
Q: What are the nutritional benefits of Lentil Tofu?
A: This tofu is a nutritious source of plant-based protein and is rich in essential nutrients such as iron, folate, potassium, and dietary fiber. It is also low in fat and cholesterol-free, making it a healthy addition to a balanced diet.
Q: How to make the tofu more umami-flavoured?
This is a beextravegant secret ingredient and you will love the texture for sure. When you blend the lentils, including 2 tsp of vegan chicken bouillon or vegetable bouillon adds a tasty savory flavor to the tofu.
Q: Can the Tofu be used as a substitute for soy tofu in recipes?
A: Yes, it can be used as a 1-to-1 substitute for soy tofu in various recipes. It can be seasoned and cooked in the same way as traditional tofu, offering a versatile alternative for those seeking a soy-free option.
Q: How do I store Lentil Tofu?
A: Lentil tofu can be stored in the refrigerator in an airtight container for up to 3-4 days. To maintain its freshness and texture, it is best to keep it covered in water or its own cooking liquid.
Q: Can Lentil Tofu be frozen?
A: Yes, lentil tofu can be frozen for longer storage. It is advisable to cut it into portions and store them in an airtight container or freezer bag. Thaw it in the refrigerator before use.
Q: How do I use Lentil Tofu in recipes?
A: Lentil tofu can be used in various Indian dishes as a substitute for soy tofu or as an innovative protein addition. It can be used in curries, stir-fries, scrambles, pakoras, and even stuffed parathas.
Beextravegants On-the-Go Recipe:
Toss tofu with some leftover peanut chutney made into a paste-like consistency and air fry them till crispy. You can now add these Peanut flavoured tofu pieces to your salads, stir-fries and noodle bowls.
Q: Can Lentil Tofu be bought?
A: Lentil tofu might be available in speciality stores or health food stores that offer plant-based alternatives. Please check your local store. It can also be made at home using simple ingredients and a blender.
Measurements Lentil to Water Ratio
The lentil-to-water ratio in the Tofu recipe is as follows:
- 3/4 cup (141 grams) red lentils
- 1 and 1/2 cups (355 mL) boiling water
- 2 cups (473 mL) room temperature water (or 1.5 cups for extra-firm texture)
The ratio of lentils to water is 1:2 in the first method (3/4 cup lentils to 1 and 1/2 cups boiling water), and it becomes 1:2.5 when you add the remaining water in the saucepan (3/4 cup lentils to 2 cups room temperature water or 1.5 cups for extra-firm texture).
For firm tofu, you can adjust the lentil-to-water ratio as follows:
- 3/4 cup (141 grams) red lentils
- 1 and 1/2 cups (355 mL) boiling water (for initial soaking)
- 1 and 1/2 cups (355 mL) room temperature water (for cooking)
- Optional: 1 teaspoon salt
How to make Lentil Tofu? (Steps and Methods)
Steps
- Rinse and clean red lentils under cold running water. Make sure that all the dirt is removed completely.
- Now mix lentils with boiling water and let them sit until they plump up and the water cools down.
Note : You could also let it soak for 4-5 hours in room-temperature water and then blend it.
- Transfer the soaked lentils along with 2 cups of water and blend the lentil-water mixture until smooth.
- Transfer the soaked lentils along with 2 cups of water and blend the lentil-water mixture until smooth.
- When blending the lentils, adding 2 tsp of vegan chicken bouillon (or vegetable bouillon) adds a savoury layer of flavour to the lentil tofu. Add more water and salt (if desired)
- Pour the lentil mixture into a saucepan. Cook the mixture on medium-high heat, stirring until it becomes very thick and glossy.
- Transfer the mixture into a baking dish and refrigerate it for at least an hour until it firms up like tofu.
- Once it’s firm, you can cut it into shapes and sizes you like.
Storing
- Cool Down: Allow the lentil tofu to cool down completely before storing it. This helps prevent condensation and keeps the texture intact.
- Air fry or saute:
- Wrap or Container: Place the lentil tofu pieces in an airtight container or wrap them tightly in plastic wrap or foil. This helps to keep air out and maintain freshness.
- Refrigerate: Store the wrapped or containerized lentil tofu in the refrigerator. It can typically stay fresh for around 3-5 days. Make sure the temperature in your fridge is set to a safe level (below 40°F or 4°C).
- Consider Freezing: If you don’t plan to use the lentil tofu within a few days, you can freeze it. Place the tofu in an airtight container or freezer-safe bag. Frozen lentil tofu can last for a few months. When you’re ready to use it, thaw it in the refrigerator before cooking.
- Avoid Excess Moisture: Moisture can lead to spoilage or texture changes. Make sure the lentil tofu is well-wrapped to prevent excess moisture absorption.
Remember, while storing cooked lentil tofu is possible, the texture and flavor might change slightly upon reheating. Use your senses to determine if the stored lentil tofu is still safe to eat and enjoy.
Check out my other Soy-tofu recipes:
- Vegan Malai Kofta
- Tofu Bhurji
- Vegan Ras malai
Simple Home-made Lentil Tofu (Soy-free)
Ingredients1x2x3x
- 1 cup Red lentils 150 grams
- 1 and 1/2 cups 360 mL boiling water
- 2 cups 480 mL room temperature water or 1.5 cups for extra-firm texture
Instructions
- Rinse and clean red lentils under cold running water. Make sure that all the dirt is removed completely.
- Now mix lentils with boiling water and let them sit until they plump up and the water cools down.
- You could also let it soak for 4-5 hours in room-temperature water and then blend it.
- Transfer the soaked lentils along with 2 cups of water and blend the lentil-water mixture until smooth.
- When blending the lentils, adding 2 tsp of vegan chicken bouillon (or vegetable bouillon) adds a savory layer of flavor to the lentil tofu.
- Pour the lentil mixture into a saucepan and add more water and salt (if desired)
- Cook the mixture on medium-high heat, stirring until it becomes very thick and glossy.
- Transfer the mixture into a baking dish and refrigerate it for at least an hour until it firms up like tofu.
- Once it’s firm, you can cut it into shapes and sizes you like.
Nutrition
Vegan Egg Salad Sandwich
Ingredients1x2x3x
- 1.5 blocks of silken tofu each block containing 15 oz or 400 g
- 1 wedge of lime
- 1 tsp Dijon mustard
- 1 tbsp oil
- ¼ tsp asafoetida
- 2-3 cloves of garlic sliced
- 2 chili peppers chopped
- ¼ tsp turmeric
- 2 tsp Kala namak or Black salt
- Chives chopped
- 2 slices of sourdough bread
- Lettuce leaves
Instructions
- Heat a tbsp of oil in a small pan.
- Add the asafoetida, garlic, and red chili peppers on medium heat. Once the garlic turns golden and looks cooked (we don’t want it to burn), add the turmeric powder and turn off the heat.
- In a blender jar, add half a block of silken tofu, mustard, a squeeze of lime juice and the tempering we just made (when cooled). Add a tsp or 2 of kala namak.
- Blend until smooth and transfer to a bowl. Now take a whole block of silken tofu and gently slice them in cubes.
- Add these silken tofu cubes to the large bowl with the base mix and gently fold it in.
- Toast the bread slices until they’re perfectly golden and crunchy.
- Lay out the lettuce leaves, and optionally tomato slices, on four slices of bread.
- Spoon a generous amount of your homemade vegan egg salad onto each bread slice, spreading it evenly.
- Serve and enjoy! You can also make a close sandwich instead of an open one!
