Spice It Up: Curried Vegan “Egg” Salad

By Hannah Glass, Dietetic Intern

This curried “egg” salad is a simple, delicious, and versatile vegan alternative to the classic egg salad.  Just 10 minutes gives you 4 servings that will last up to 5 days in the fridge and the flavor profile can be easily adjusted to individual tastes. Tofu is a wonderful ingredient for anyone to start incorporating into their diet but can be especially useful as a protein source for those struggling with mucositis, xerostomia, and/or some types of dysphagia, as its soft, moist texture and bland flavor make it easy to chew and swallow [i].  Along with some greens and your preferred whole-grain or gluten-free bread, this tofu “egg” salad turns into an easy balanced lunch, but it could also be used in a tortilla wrap, on top of some rice, or just eaten on its own.

Ingredient Highlight: 

Tofu: Tofu is not only an excellent and inexpensive plant-based source of protein, it is also a rich source of fiber, calcium, and isoflavones, and it is low in saturated fat and cholesterol, all of which make it a worthy staple in anyone’s diet [ii].  Contrary to the myth that soy causes cancer, current research on soy products actually shows the opposite – a negative association between high soy consumption and total cancer risk [iii].  In other words, those who eat a few servings a day of whole soy foods seem to have la lower risk of developing certain cancers [iii].

Curry Spices: The word curry in this context just means a blend of spices that can be used to make dishes or sauces commonly seen in the Indian subcontinent. Each brand of pre-blended curry spices may contain different individual ingredients, but some common ones are turmeric, black pepper, coriander, cardamom, fenugreek, cumin, orange peel, chili pepper, cinnamon, fennel, ginger, star anise, thyme, bay leaves, cloves, nutmeg, and sage. All herbs and spices are rich sources of antioxidants and polyphenols, which are collectively thought to have anti-inflammatory effects that may also provide some protection from cancer [iv].  Some specific herbs and spices such as turmeric, chili, ginger, and cinnamon, have been shown to contain compounds that have specific anti-cancer effects in cell and animal studies. However, it is still unclear if those effects are significant enough to be able to recommend that someone consume a specific amount of any herb or spice to treat or prevent any specific condition [v].  So, while it is not recommended to treat herbs and spices like medicines or take concentrated supplements, it is a great idea to add them to your culinary arsenal as an easy and delicious way to improve the overall flavor and healthfulness of your food [iv].

Recipe, Serves 4, 10 minutes

Ingredients:

• 1 – 14oz block firm tofu, drained and lightly pressed
• 3 scallions
• ¼ cup vegan mayonnaise (or regular mayo if vegan not required)
• 1 Tablespoon Dijon mustard
• 2 teaspoons rice or white wine vinegar
• 2 Tablespoons nutritional yeast
• ½ teaspoon kala namak (or table salt, see note)
• 2 teaspoons curry powder
• ½ teaspoon ground black pepper
• ½ teaspoon sugar
• Additional kosher or table salt, to taste

Instructions:

1. Take the tofu out of the package, drain, and press according to the instructions in the notes below.  While the tofu is being pressed, collect the rest of the ingredients and continue to step 2.
2. In a large mixing bowl, mix together the mayo, mustard, vinegar, nutritional yeast, kala namak (or regular salt), curry powder, black pepper, and sugar until smooth and combined.
3.  Finely slice the scallions and add them to the mixing bowl.
4. Cut the pressed tofu in quarters horizontally so that you have 4 wide thin slabs.  Keeping the tofu slabs stacked on top of each other, cut vertically lengthwise 8 times, then cut perpendicular to the last cuts to create lots of ¼” cubes.  Add the tiny tofu cubes to the mixing bowl.
5. Gently mix everything together with a large spoon or spatula.  
6. Taste and adjust seasonings with additional salt, vinegar, or spices.  
7. Serve immediately or place in a covered container and refrigerate for up to 5 days.

Notes:

• Tofu – Once drained from the packaging liquid, tofu should be lightly pressed to prevent the salad from being too watery.  This can be done in a tofu press or by wrapping the tofu in a clean kitchen towel and placing a heavy book on top of it for five minutes while you collect the remaining ingredients. 
• Kala namak – this is also referred to as Indian black salt.  It is commonly added to Indian dishes to give a subtle savory eggy flavor, as the salt is rich some of the same sulfur compounds that we find in eggs.  While the smell is powerful, the flavor is more subtle and helps this vegan egg salad taste more like the real thing.  It can often be found in Indian markets or online.  That said, if this ingredient is difficult to track down or you find the sulfur taste or smell unappealing, it can be swapped out one for one with regular table salt.
• Mucositis adjustments – If struggling with mouth sores, even small amounts of acidity may be a problem.  If this is the case, replace the mustard with an additional tablespoon of mayo and omit the vinegar.  Also, make sure to pick a mild curry blend that contains no chili pepper or make your own.  The black pepper can also be omitted.
• Alternate spices or flavorings – If preferred, curry spices can be omitted to create a more classic egg salad, or changed to create a different flavor profile altogether.  For example, ras el hanout (a Moroccan spice blend) instead of the curry powder would create a more North African flavor profile.  Or a teaspoon each of soy sauce, sesame oil, and furikake (a mixture of sesame seeds, seaweed, and bonito flakes) could create a Japanese flavor profile. 

References:

[i] Mouth Care During Your Cancer Treatment | Memorial Sloan Kettering Cancer Center. Accessed October 3, 2024. https://www.mskcc.org/cancer-care/patient-education/mouth-care-during-your-treatment

[ii] Clearing up questions on whether tofu is healthy. www.heart.org. Accessed October 3, 2024. https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy

[iii] Wang C, Ding K, Xie X, et al. Soy Product Consumption and the Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2024;16(7):986. doi:10.3390/nu16070986

[iv] Kaefer CM, Milner JA. The Role of Herbs and Spices in Cancer Prevention. J Nutr Biochem. 2008;19(6):347-361. doi:10.1016/j.jnutbio.2007.11.003[v] Kammath AJ, Nair B, P S, Nath LR. Curry versus cancer: Potential of some selected culinary spices against cancer with in vitro, in vivo, and human trials evidences. Journal of Food Biochemistry. 2021;45(3):e13285. doi:10.1111/jfbc.13285