Tofu and Veggie Sandwich
The Tofu and Veggie Sandwich is a hearty and nutritious plant-based meal that features marinated and crispy tofu, a medley of fresh vegetables, and a creamy vegan spread, all layered between slices of whole wheat or multigrain bread. This sandwich offers a harmonious blend of textures and flavors.
INGREDIENTS
For the Marinated Tofu:
- 1 block (14 ounces) extra-firm tofu, pressed and sliced into thin strips or cubes
- 3 tablespoons soy sauce or tamari (for a gluten-free option)
- 2 tablespoons rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 clove garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon sesame oil (optional)
- Salt and black pepper to taste
- Cooking oil for frying (optional)
For the Sandwich Assembly:
- 4 large whole wheat or multigrain bread slices
- Vegan mayonnaise or tahini sauce
- Dijon mustard (optional)
- Sliced tomatoes
- Sliced cucumbers
- Sliced red bell peppers
- Fresh spinach or lettuce leaves
- Thinly sliced red onions
- Avocado slices
- Alfalfa or broccoli sprouts (optional)
- Lemon wedges for serving (optional)
INSTRUCTIONS
For the Marinated Tofu:
In a bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, minced garlic, grated fresh ginger, sesame oil (if using), salt, and black pepper.
Place the sliced tofu in a shallow dish and pour the marinade over it. Gently toss to ensure the tofu is well coated.
Allow the tofu to marinate for at least 30 minutes in the refrigerator, or longer if possible.
Heat a non-stick skillet or frying pan over medium heat. If desired, add a small amount of cooking oil.
Place the marinated tofu slices or cubes in the skillet and cook until they are golden brown and crispy on both sides, about 2-3 minutes per side. Add more oil if needed.
To Assemble the Sandwich:
Lay out the bread slices on a clean surface.
Spread a layer of vegan mayonnaise or tahini sauce on one side of each bread slice. Optionally, add Dijon mustard for extra flavor.
Place a layer of fresh spinach or lettuce leaves on one slice of bread.
Arrange the cooked tofu slices or cubes on top of the greens.
Add sliced tomatoes, sliced cucumbers, sliced red bell peppers, thinly sliced red onions, avocado slices, and alfalfa or broccoli sprouts (if using) on top of the tofu.
Squeeze fresh lemon juice over the ingredients for extra flavor (optional).
Place the other bread slice on top to form a sandwich.
Carefully slice the sandwich in half diagonally if desired and serve.
TIPS
- Customize your tofu and veggie sandwich with your favorite vegetables or herbs, such as sliced black olives, shredded carrots, or fresh basil leaves.
- Use whole grain or gluten-free bread slices to accommodate your dietary preferences.
- Experiment with different types of vegan spreads or condiments, such as hummus or sriracha mayo, for variety.
- If you prefer a gluten-free option, use gluten-free tamari and bread.
- Serve the sandwich with a side of baked sweet potato fries or a mixed fruit salad for a complete meal.
NUTRITION VALUE
- Calories: 300-350 (approximate values)
- Protein: 10-12g
- Carbohydrates: 40-45g
- Dietary Fiber: 8-10g
- Fat: 12-14g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
