Salads · 30 min
Curried Eggless Salad Sandwich with Spring Salad
- 30 min
- 2–6 servings
- 541 kcal / serving
A creamy avocado–tofu salad folded with curry spices sits on crisp greens inside a whole grain sandwich. It comes together quickly for a weeknight farm-to-table feel with everyday pantry items.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- ½avocado
- ½ (12 oz) pkgextra firm tofu
- 1 clovegarlic
- ½ pintgrape tomatoes
- ¼ small bunchgreen onions (scallions)
- ¼ small bunchItalian (flat-leaf) parsley
- ⅛ cupnutritional yeast flakes
- ½ (5 oz) pkgspring mix (mixed greens)
- 4 sliceswhole grain bread
- avocados
From the pantry: balsamic vinegar, black pepper, cayenne pepper, curry powder, Dijon mustard, extra virgin olive oil, pure maple syrup, salt, turmeric, ground
Cookware
can opener · chef's knife · cutting board · measuring spoons · mixing bowls · toaster (optional) · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: tofu
More dinner ideas: easy dinners
Shopping list by aisle
Produce
- ½avocado
- 1 clovegarlic
- ½ pintgrape tomatoes
- ¼ small bunchgreen onions (scallions)
- ¼ small bunchItalian (flat-leaf) parsley
- ½ (5 oz) pkgspring mix (mixed greens)
- avocados
Dairy, eggs & chilled
- ½ (12 oz) pkgextra firm tofu
Bakery & bread
- 4 sliceswhole grain bread
Spices & baking
- ⅛ cupnutritional yeast flakes
4 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| avocado | ½ | 1 | 1 ½ |
| extra firm tofu | ½ (12 oz) pkg | 1 (12 oz) pkg | 1 ½ (12 oz) pkg |
| garlic | 1 clove | 2 cloves | 3 cloves |
| grape tomatoes | ½ pint | 1 pint | 1 ½ pints |
| green onions (scallions) | ¼ small bunch | ½ small bunch | ¾ small bunch |
| Italian (flat-leaf) parsley | ¼ small bunch | ½ small bunch | ¾ small bunch |
| nutritional yeast flakes | ⅛ cup | ¼ cup | 0.375 cup |
| spring mix (mixed greens) | ½ (5 oz) pkg | 1 (5 oz) pkg | 1 ½ (5 oz) pkgs |
| whole grain bread | 4 slices | 8 slices | 12 slices |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Wash and dry all fresh produce, skipping the pre-washed spring mix if needed.
- Mince the garlic and place it in a medium salad bowl.
- Stir in Dijon mustard, maple syrup, olive oil, balsamic, salt, and pepper with the garlic; set the dressing aside.
- Halve the grape tomatoes and reserve.
- Discard parsley stems and finely mince the leaves.
- Trim and slice the green onions into 1/4-inch pieces; set aside with the sliced greens.
- Halve and pit the avocado, mash the flesh in a bowl, then mix in Dijon, curry powder, turmeric, cayenne, nutritional yeast, salt, and pepper.
- Drain the tofu, pat dry, then crumble it into the avocado mixture and fold to combine.
- Add parsley and green onion to the tofu–avocado mix and blend well, then toast the bread if desired and assemble the sandwiches with spring mix and an even spread of the salad; serve with the tomato dressed spring mix on the side.
Two tips
- Prep the tofu salad ahead and refrigerate for up to 1 day.
- Swap in any herbs you have on hand or use the extra avocado in another meal, or serve the salad on lettuce wraps instead of bread.
Nutrition per serving
- Calories
- 541 kcal
- Protein
- 24 g
- Carbs
- 50 g
- Fat
- 30 g
- Fiber
- 13 g
- Sodium
- 329 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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One of 1,676 recipes in MealPot.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.