Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Alfalfa | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 lb. firm low-fat tofu, well drained
- 1/2 cup soy mayonnaise
- 2 tsp. Dijon mustard
- 1/4 tsp. chopped garlic
- 1/8 tsp. turmeric
- 1 Tbs. chopped fresh parsley
- 1 tsp. chopped fresh tarragon or 1/4 tsp. dried
- Salt and ground black pepper to taste
- 1/2 cup diced celery
- 2 Tbs. finely chopped scallions
- 8 slices whole-wheat bread
- 2 large carrots, grated (1 1/4 cups)
- 1 cup sprouts, such as clover or alfalfa
- =
Directions
Put tofu into medium bowl. Using your hands, crumble until texture resembles mashed eggs. Add mayonnaise and stir to blend. Stir in mustard, garlic, turmeric, parsley, tarragon, salt and pepper. Then stir in celery and scallions until blended.
On work surface, place 4 slices of bread. On each slice, layer tofu salad, carrots and sprouts. Top with remaining bread, cut sandwiches in half and serve.