Tofu Salad Sandwiches with Roasted Bell Pepper & Olive Salad

Tofu Salad Sandwiches by An Unrefined VeganSomewhere and at some time I vowed never to include a tofu salad sandwich recipe on my blog. I lied. Actually, it’s more accurate to say that at the time that I said that, I couldn’t foresee wanting to include such a recipe. Tofu salad. Blah. After all, one of my favorite all-time sandwiches was egg salad. Specifically my mom’s egg salad which had the exact right ration of creaminess to tanginess (we were a Hellman’s household as opposed to a Miracle Whip household). How could I expect to replicate that with tofu? Times have changed. After conquering scrambled tofu, it seemed right to explore tofu salad sandwiches. Of course, mom’s recipe was my inspiration. 

I highly recommend using kala namak in this recipe. Just a little of this Indian black salt (though it is pink…) gives this sandwich filling an unmistakable “eggy” taste.

Tofu Salad Sandwiches by An Unrefined Vegan

Tofu Salad Sandwiches
Serves 4
My mom's classic egg salad sandwich reimagined with plant-based ingredients. Tangy, crunchy and totally satisfying.
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Prep Time
8 min
Cook Time
15 min
Prep Time
8 min
Cook Time
15 min
553 calories
42 g
12 g
37 g
18 g
5 g
342 g
941 g
9 g
0 g
30 g
Nutrition Facts
Serving Size
342g
Servings
4
Amount Per Serving
Calories 553
Calories from Fat 320
% Daily Value *
Total Fat 37g
57%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 15g
Cholesterol 12mg
4%
Sodium 941mg
39%
Total Carbohydrates 42g
14%
Dietary Fiber 8g
32%
Sugars 9g
Protein 18g
Vitamin A
15%
Vitamin C
40%
Calcium
29%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 14-ounce package firm or extra-firm tofu, pressed and drained (overnight is ideal)
  2. 1/2 cup Vegenaise or other vegan mayo (or try unsweetened plain vegan yogurt)
  3. 1/4 tsp. dried dill
  4. 2 tsp. Dijon mustard
  5. 2 Tbsp. red onion, chopped
  6. 1 1/2 Tbsp. sweet pickle relish
  7. 2 stalks celery, chopped
  8. 1/4 cup green olives, chopped
  9. 2 Tbsp. pepperoncini, chopped
  10. 1/2 tsp. kala namak or fine sea salt
  11. 1/4 tsp. turmeric
  12. 1/4 tsp. garlic powder
  13. ground black pepper, to taste
  14. 8 slices whole grain bread or 4 Whole Wheat Pita Breads
  15. lettuce, tomato, sprouts, avocado, for topping
Instructions
  1. Slice the tofu block in half. For one half cut into 1/4" slices lengthwise, then into 1/4" pieces width-wise - so you have small cubes. Put the cubes in a large mixing bowl. Now, crumble the other half of the tofu block into the bowl. Add the remaining ingredients and stir gently to combine.
  2. When ready to serve, slice the pitas in half and lay in with the tofu salad and toppings. Serve alongside a big scoop of Roasted Bell Pepper & Olive Salad (recipe below).
Notes
  1. The kala namak gives this salad a slightly eggy flavor, but if you don't have some on hand, just use regular salt.
beta
calories
553
fat
37g
protein
18g
carbs
42g
more
an unrefined vegan http://anunrefinedvegan.com/
 Tofu Salad Sandwiches by An Unrefined Vegan

Oil-free Roasted Bell Pepper & Olive Salad by An Unrefined Vegan

Roasted Red Bell Pepper & Olive Salad
Serves 4
A zesty roasted vegetable "salad" that cozies up beautifully with my tofu salad sandwiches. Or use it as a sandwich filling itself!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
49 calories
9 g
0 g
1 g
1 g
0 g
134 g
120 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
134g
Servings
4
Amount Per Serving
Calories 49
Calories from Fat 10
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 120mg
5%
Total Carbohydrates 9g
3%
Dietary Fiber 2g
8%
Sugars 2g
Protein 1g
Vitamin A
24%
Vitamin C
215%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 red bell pepper, seeded and sliced
  2. 1 yellow bell pepper, seeded and sliced
  3. 1 onion, thinly sliced
  4. 2 garlic cloves, sliced
  5. 1/4 cup vegetable broth
  6. 1-2 Tbsp. Bragg Liquid Aminos
  7. 1/2 tsp. garlic powder
  8. 1/2 tsp. ground black pepper
  9. 1/4 cup Kalamata olives, sliced
  10. 1-2 tbsp. parsley, chopped
  11. 1 tbsp. red wine vinegar
Instructions
  1. Preheat the oven to 425-degrees F. In a medium-sized baking dish, combine the vegetable broth, pepper and Liquid Aminos. Add the bell peppers, onion and garlic and stir. Bake in the oven, stirring frequently, until peppers and onions are tender, 15-20 minutes. Add more vegetable broth and Liquid Aminos as needed - you want this to be a little bit juicy.
  2. Remove pan from the oven and stir in the olives, parsley and red wine vinegar. I like to serve this at room temperature.
beta
calories
49
fat
1g
protein
1g
carbs
9g
more
an unrefined vegan http://anunrefinedvegan.com/

Roasted Bell Pepper Olive Salad1 LR.jpg Roasted Bell Pepper Olive Salad3 LR.jpg Roasted Bell Pepper Olive Salad5 LR.jpg

Roasted Bell Pepper Olive Salad1 LR.jpg Roasted Bell Pepper Olive Salad3 LR.jpg Roasted Bell Pepper Olive Salad5 LR.jpg

Tofu Salad Sandwiches by An Unrefined Vegan

55 thoughts on “Tofu Salad Sandwiches with Roasted Bell Pepper & Olive Salad

  1. trueindigo

    The Roasted Bell Pepper and Olive Salad is so beautiful! I am glad for every recipe you share and glad that when you say you’ll “never” feature a certain dish that it might not mean forever. 😀 Great timing for a Tofu Salad!

    Reply
  2. tearoomdelights

    I agree with trueindigo, what a gorgeous salad! Is tofu the vegan egg? I’ve seen it in a few recipes where I would have expected to see egg, but I’m not sure just how versatile it is. I only ever eat it as part of a stir fry, which is a bit boring of me. I should definitely investigate these other options.

    Reply
    1. An Unrefined Vegan

      Yeah – tofu is so amazing! (The U.S. had an egg ad campaign that went: The Incredible Edible Egg – cuz of all the things one could do with it – and tofu is like that as well!) You can make cream sauces, puddings…as a scramble/omelet or like here – hard-boiled eggs. Even as an egg sub in baked goods. As with eggs, it’s really the seasonings and other ingredients that make tofu what it is – if that makes sense. Anyway, the resemblance to real egg salad is uncanny!

      Reply
      1. tearoomdelights

        How interesting, I really must find out more about this. How do you scramble it? The tofu you can get here is just a square sort of block of moist white stuff. Is that the way you get it too?

      2. tearoomdelights

        Just crumble it up without anything else in it when I cook it? When I do scrambled eggs, I whisk eggs with milk and add ground pepper, tip that into a pan and move it around until it cooks. Do I do the same sort of thing with the tofu? I’m finding it hard to imagine but I’ll need to try it.

      3. An Unrefined Vegan

        Crumble and stir in soy milk (or milk), pepper, salt – any herbs that grab your fancy. Then cook it up, letting it brown in spots if you like, but really just to heat it through. I usually add other things like mushrooms or black beans, steamed veggies. Bacon is NOT an Herb has a good, easy recipe on her sight: http://nobacon.wordpress.com/ It’s the one I used the first time.

  3. shuhan

    I love the colours in this! Growing up in a chinese family means I actually LIKE tofu. It’s funny when I hear how people have to convince themselves to like it! I’m glad you’re converted, and that really does look good enough to convert many a disbeliever!

    Reply
    1. An Unrefined Vegan

      Yay! Oh, I have to tell you, last night I went through my Spam list and there were a bunch of comments on there from you! I’m so sorry that they somehow got lost in the Spam shuffle. Looks like your comments are coming through just fine now. Thanks!

      Reply
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  5. keepinitkind

    Mmmm. My mom used to make the best egg salad sandwiches too, and I haven’t ventured into trying to replicate it yet. This looks so good- and I never would have thought to put roasted veggies in with it. That, with the freshly made pita- sounds heavenly.

    Reply
  6. Gabby @ the veggie nook

    Oh I love the look of that salad! Especially with the addition of the olives. I have actualy never tried a single version of a vegetarian “___ salad” fillings, Maybe because I never liked real egg, tuna or chicken versions? But I mean, the vegan version is obviously going to be better right? 😉 I’ll have to give this a try for lunch soon!

    Reply
    1. An Unrefined Vegan

      Much better, of course! Hehe! Yeah, if egg isn’t your thing (even as a carnivore)…you’re gonna avoid egg salad, right? But if you dig the other ingredients, then I’d give the tofu version a whirl.

      Reply
  7. tinykitchenstories

    This looks amazing! And I don’t know why you would vow to not have a tofu-salad recipe on your blog. Thank goodness you broke that vow–I will definitely be making this for lunch next week. 🙂

    Reply
  8. Shira

    Leave it to you to make tofu salad seem like THE only thing I want to eat! These look *insanely* good, and though I love a good egg salad (rarely) – I’m much more inclined to enjoy this! Looks FAB! Bravo!

    Reply
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  10. emmycooks

    I like a good egg salad sandwich but I LOVE a good tofu salad sandwich. And this one looks great. I have never used Bragg’s, is tamari a reasonable substitute? Or is it really a whole other thing?

    Reply
  11. alifevegetarian

    I love reworking my mom’s recipes too! I was never big on tofu until my friend recommended the breakfast wrap at Terri Vegetarian in NYC. I love your addition of the avocado. Yum.

    Reply
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