Tofu Sandwich

 Turn a humble block of tofu into vegetarian-style deli meat with this tofu sandwich recipe! Not only is it easy to make but it keeps well in the fridge making it a great make-ahead lunch idea.

Tofu is such an underrated ingredient, in fact, it’s got a bad reputation that it does not deserve. Tofu is a wonderful source of plant-based protein, containing 9.4 grams of protein per 100-gram serving, and is also a source of calcium, iron, and potassium. Moreover, it’s incredibly inexpensive and versatile and can be used in everything from curries to stir-fries, to soups and scrambled eggs, to sauces, smoothies, and sandwiches.

TOFU SANDWICH INGREDIENTS

• Tofu – Firm or extra-firm tofu will work best.
• Soy Sauce – To add a salty flavor.
• Maple Syrup – A bit of sweetness to balance the saltiness.
• Apple Cider Vinegar – A bit of acid to balance the salty and sweet flavors.
• Spices – A combination of onion powder, garlic powder, and smoked paprika to season the tofu.
• Bread – Sourdough or whole-grain bread is recommended but any type of bread will work.
• Toppings – Lettuce, tomatoes, mayonnaise, avocado, mustard, sprouts, or any other sandwich toppings of your choice.

Ingredients

Tofu Slices:

• 14 ounces extra-firm tofu
• 1/4 cup soy sauce
• 2 tablespoons maple syrup
• 1 tablespoon apple cider vinegar
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika

Sandwiches:

• 8 slices of bread
• 1 cup lettuce
• 1 tomato, sliced
• 1 avocado, sliced
• 1/4 cup mayonnaise
• 4 teaspoons Dijon mustard

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Instructions

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess liquid.
3. In a small bowl or jar, add the soy sauce, maple syrup, vinegar, onion powder, garlic powder, and paprika, and whisk until well combined.
4. Once the tofu is pressed, unwrap it, then place the pressed tofu on a cutting board and, using a sharp knife, thinly slice the tofu into 1/8 to 1/4-inch slices.
5. Add the sliced tofu to a small baking dish or large bowl, cover with the soy marinade, and allow to sit for at least 5 minutes or up to 24 hours.
6. Once marinated, add the marinated sliced tofu to a baking sheet, in a single layer. If your baking sheet is too small to fit all of the tofu, work in batches.
7. Transfer the baking sheet to the oven and bake for 15 minutes, flipping the tofu halfway through, until tofu is cooked and looks slightly dry.
8. Once baked, remove the baking sheet from the oven and allow the tofu to cool. (If you prefer to eat it warm, you can use it immediately.)
9. Once cooled, assemble the tofu slices into a sandwich with lettuce, tomato, avocado, mayonnaise, mustard, or fixings of your choice.

Notes

To Cook the Tofu in a Pan: In a large pan or cast-iron skillet on medium-high heat, add a drizzle of olive oil, then add tofu slices (working in batches) and cook for 1-2 minutes per side until slightly crispy and golden.

 Nutrition

• Serving Size: 1 sandwich
• Calories: 452 calories
• Sugar: 6 grams
• Fat: 23 grams
• Carbohydrates: 42 grams
• Fiber: 8 grams
• Protein: 20 grams

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