Easy Soybean Mash with Salad on Crispbread

This nutritious soybean mash is easy to make with only 6 ingredients. Serve on crispbread or as a sandwich with your chosen salad ingredients.

Serves 2 | Prep time: 10 mins | Cooking time: 0 mins


  • 150g/5.3oz cooked soybeans (1 cup)
  • 1 Tbsp tamari sauce
  • 50g/1.8oz red onion, finely chopped
  • 1.5 tsp Dijon mustard (add more if you prefer a stronger flavour)
  • Salt & pepper, to taste
  • A squeeze of fresh lemon juice
  • 4 x crispbreads


  • Use any salad ingredients of your choice (We used baby spinach, sliced tomato & sliced cucumber)
  • Fresh chopped herb of choice (optional)


  1. Mash the cooked soybeans* in a bowl with a fork.
  2. Finely chop the onion, slice the tomato and cucumber.
  3. To the mashed soybeans, add the onion, Dijon mustard, salt and pepper, and a squeeze of lemon juice. Mix thoroughly. Taste and adjust seasonings according to your liking.
  4. Assemble: Layer the salad ingredients on the crispbread** then top with soybean mash.

Notes: *Cook dry soybeans ahead of time in a pressure cooker. (1 cup dry soybeans yields about 2.5 cups cooked soybeans)
**You can also use wholemeal sliced bread instead of crispbread and turn it into a sandwich.

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LunchStartersSnacksOtherGluten FreeLow Fat

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