Did you know that tofu contains around 3.5 times less saturated fat than eggs, while being a fantastic source of micronutrients including protein, iron and calcium? I use Cauldron Tofu which is calcium-fortified. Unprocessed or minimally processed soya is a great addition to our daily diet and is beneficial for all ages and genders (unless you are in the small minority with an allergy).
This is the perfect picnic food or sandwich filling and takes a couple of minutes to put together.
INGREDIENTS
1 pack (396g) Cauldron firm tofu
1 pack silken tofu (I use Clearspring)
1 teaspoon freshly ground black pepper
1 teaspoon of smoked paprika
1 teaspoon garlic powder
1/2 teaspoon English mustard e.g. Colman’s
Red chilli flakes to taste
1/2 teaspoon black salt (kala namak) for the eggy flavour
METHOD
- Choose firm tofu for this (I like a calcium-set tofu) but avoid pressing it, as the liquid helps create the right texture
- Mix together all of your ingredients in a large mixing bowl, stirring to combine. Give it a taste and adjust the seasoning to your preference. – I chose Cauldron Tofu. Crumble it in your hands, leaving a few lumps as you can see in the photo.
- Refrigerate for an hour and enjoy. Keeps in the fridge for around four days.
NOTES
Enjoy as an open faced sandwich on either rye bread or Jason’s sourdough with cress and crunchy vegetables such as radish or with pea shoots.
Serve with new potatoes and a salad for a light summer meal or picnic and some spiced pickled onions
Kala namak (black salt) can be found online or in Indian stores, use regular salt if you don’t have it but you won’t have the eggy taste.
Omit the mustard and red chilli flakes for children or those sensitive to spice.
If you enjoyed this recipe, don’t forget to tag me @rohinibajekal on Instagram or #RohiniBajekalNutrition
