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Eggless Egg Salad

Vegetarian Recipe

Eggless Egg Salad uses tofu in place of eggs with miso, pickle plum paste, wet mustard and green onions. Tastes very much like real egg salad. The miso is very low in cholesterol, is a good source of fiber, vitamin K and copper. However, sodium can be high in miso, since 1 teaspoon often contains 200 to 300 milligrams. However, research has shown that in spite of the high sodium, miso does not appear to affect our cardiovascular system in the way that other high sodium foods sometimes can.

Miso for Eggless Egg Salad


1 pound tofu
1 teaspoon soybean paste
1 teaspoon pickled plum paste
1 pinch salt
1 teaspoon wet mustard
1/4 cup green onions

Recipe Directions

Crumble the tofu. Mix everything together. For best results, let it sit for a few hours to let the flavor really sink in.

Serve as a sandwich, with mayonnaise on the bread, or try it on a bagel.

What is that tofu again?

Tofu is a surprisingly versatile form of soybeans that is made by curdling soymilk so that its proteins become coagulated and then pressed into a sliceable cake. (See also: Tofu Talk)


Consider the use of miso made from soybeans as part of your legume intake. Like other legume based foods, soy miso is a great way to increase your overall nourishment. Soy miso falls into the same category as soybeans, legumes. The American Diabetes Association, the American Heart Association, and the American Cancer Society now recommend legumes as a key food group for preventing disease and optimizing health.

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Vegetarian Fact

Vegetable Parents who want to raise their children on a vegan diet, which contains no animal products at all, should definitely make a visit to a registered dietitian for some menu planning advice. While kids can thrive on vegan diets, it does take more careful planning to ensure that calcium, vitamin B-12, zinc, and vitamin D needs are met.

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