For a different snack or a lunch, this Tofu Spread will delight everyone, young and old. Quick to prepare, it is also more economical than the commercial version.
- Servings: 4 sandwich fillings or 8 if served as a dip (about 4½ cups)
- Preparation time: 10 minutes
- Cooking time: 1 minute
- Cost per serving: $1.36 per sandwich or 68¢ as a dip
- Storage: 5 days in the fridge. Can’t be frozen.
- Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, small bowl, large bowl, grater, fork, spoon.
- Reference: This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 1 egg
- 1 firm tofu block (454 g)
- 250 ml (1 cup) grated carrots
- 1 garlic clove, peeled and minced
- 125 ml (½ cup) mayonnaise
- 125 ml (½ cup) plain yogurt Or simply add more mayonnaise
- 30 ml (2 tbsp) mustard
- 15 ml (1 tbsp) dried parsley
- Salt and pepper to taste
1. In a small bowl, beat the egg with a fork.
2. Microwave for 50 seconds to 1 minute, or until the egg is cooked.
Tip: Eggs may explode when cooked in a microwave. Cover with plastic wrap, leaving a small opening for steam to escape.
3. Mash the cooked egg with a fork. Set aside.
4. In a large bowl, crumble the tofu as finely as possible with your fingers.
Tip: Use a knife to finely chop the tofu if you want a smoother texture.
5. Add the mashed egg, tofu, carrots, garlic, mayonnaise, yogurt, mustard, parsley, salt and pepper and mix. Use this mixture as a sandwich filling or serve as a dip with raw vegetables.
This recipe provides foods from the following food groups:
- Meat and alternatives
One portion of this spread is a tasty way to add protein to a snack. If using this spread as a sandwich filling, serve with raw vegetables and a glass of milk (or a milk-based dessert) to round out your meal.