Smashed Tofu & Celery Salad Sandwich
A satisfying, plant-powered sandwich featuring creamy mashed tofu, crisp celery, and red onion. Served on sprouted whole wheat bread, it is a quick and cooling lunch.
Prep
10 min
Cook
0 min
Total
10 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEvening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
This tofu salad stores beautifully in an airtight container in the fridge for up to 4 days, making it perfect for batch-prepped lunches.
Do these three things first
- 1Prep cup red onion (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Drain the extra-firm tofu well
- 01
Drain the extra-firm tofu well
Drain the extra-firm tofu well, patting it dry with a clean towel to remove excess moisture. Place it in a medium bowl and use a fork to roughly mash it until it resembles the texture of egg salad.
Look for: it resembles the texture of egg salad
Tap card to mark done - 02
Finely dice the celery and red onion
Finely dice the celery and red onion. Add them to the mashed tofu along with the vegan mayonnaise.
Tap card to mark done - 03
Stir in the Dijon mustard
Stir in the Dijon mustard, turmeric, salt, and black pepper. Mix thoroughly until the tofu salad is creamy and well combined.
Look for: the tofu salad is creamy and well combined
Tap card to mark done - 04
Toast the sprouted whole wheat bread to…
Toast the sprouted whole wheat bread to your liking.
Tap card to mark done - 05
Divide the tofu salad evenly between two…
Divide the tofu salad evenly between two slices of bread, top with the crisp lettuce leaves, and close the sandwiches with the remaining bread slices.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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