A vegan twist on the classic egg mayonnaise sandwich, using tofu and chickpeas in place of egg and vegan mayonnaise instead of traditional mayonnaise. This sandwich is packed with protein, healthy
fats, and fibre, making it a healthy and well-balanced finger food. Quick and easy to make.
Serves: 12
Dietary: Vegan, egg-free, nut-free and milk-free
Contains: sulphites (mustard), gluten (bread), mustard (mayonnaise, mustard), soya (tofu, bread)
Preparation time: 10 minutes
Cooking time: no cooking required
INGREDIENTS
12 wholemeal bread slices
400 g tin of chickpeas, rinsed and drained
3 Tbsp vegan mayonnaise
150 g block of silken tofu
2 tsp Dijon mustard
2 spring onions trimmed and sliced
Black pepper
Salad leaves (optional)
3 salad tomatoes, sliced (optional)
1 punnet watercress (optional)
METHOD
1. Drain and rinse the chickpeas and mash with a fork.
2. Stir in the vegan mayonnaise.
3. Gently crumble and stir the tofu into the chickpea and mayonnaise mixture.
4. Stir through the spring onions, mustard and pepper.
5. Spoon the mixture onto six of the wholemeal bread.
6. Add cress, tomatoes and salad leaves (optional).
7. Place the remaining slices of bread on top of the mixture.
8. Cut the sandwiches into quarters and serve.
This recipe has been donated by Alice Collins, Student Nutritionist
NUTRITION INFORMATION
Per serving: two quarters (one half)
Total calories: 135 kcal
Fat: 5.4 g
Saturated Fat: 0.5 g
Carbohydrate: 16.0 g
Total sugar: 1.5 g
Fibre: 2.9 g
Protein: 4.5 g
Salt: 0.55 g
NUTRITION FACTS
-
- These Vegan Egg Mayonnaise Sandwiches provide a source of protein and fibre.
- It also contains some essential minerals and vitamins, including B vitamins (Thiamin and Niacin).
- Tofu has many nutritionally beneficial properties. It is also a great source of protein as it contains all nine essential amino acids, which are vital to incorporate into a vegan diet.
- Some vegan mayonnaise brands can also be high in saturated fat, as they are coconut oil-based, so use sparingly.
VARIATIONS
1. Gluten-free bread can replace traditional bread for those who are gluten intolerant or coeliac.
2. Introduce different salad leaves, such as rocket, to vary the sandwich filling
Checked by Kathy Lewis, R.Nutr., Registered Nutritionist