Crispy Tofu Veggie Sandwich

This plant-based protein sandwich is flavor-infused with just the right amount of go-to spices in a delicious tofu marinade. The tofu cooks up quickly in the oven, thanks to the “deli-thin” slices you cut it into to soak up the savory marinade. Stack this crispy tofu with the right accompaniment of fresh veggies and you won’t go back to the sandwich shop! Plus, you’ll have everyone impressed with your tofu transformation! Don’t forget to pair your sandwich with a side of fruit if you want to add even more color and good-for-you nutrients to your plate.

55mins

1 whole sandwich, including two slices of bread

Appropriate for

Diets

½ cup low-sodium vegetable broth

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon paprika

½ teaspoon liquid smoke (optional)

4 oz extra-firm or firm tofu, drained and sliced into thin slices (approximately ¼-inch thick) (May substitute for a soy-free alternative such as pumpkin seed “tofu” or chickpea “tofu”)

2 slices low-sodium whole wheat bread

2 Tablespoons hummus (For another level of flavor, try pumpkin pepper hummus as your hummus spread.)

½ small cucumber, sliced

1 slice tomato (approximately ¼” thick)

¼ cup fresh spinach (May substitute other greens instead of spinach. Try arugula for a peppery bite, or butter lettuce for a soft and bright addition.)

Directions

Prep

30mins

Cook

25mins

Total

55mins

In a small bowl, whisk together the vegetable broth, garlic powder, onion powder, paprika, and liquid smoke.
Place tofu slices in a sealed container and pour broth mixture over tofu. Allow to marinade for at least 30 minutes or overnight.
Preheat the oven to 425°F. Line a sheet tray with parchment paper. Lay out marinated tofu slices on the baking sheet.
About 10 to 15 minutes into baking time, flip tofu slices over and baste with some of the remaining marinade. Bake an additional 10 to 15 minutes, until the edges are crispy.
Remove tofu from the oven and let it cool.
Meanwhile, prepare the sandwich by spreading hummus across the bread slices. Layer cucumber slices, then tomato slice, then spinach.
When tofu is cool to the touch, add tofu slices on top of spinach and top with the other slice of bread with hummus, hummus side down.

Tips:

- Toast bread before making your sandwich to add extra texture.

- Try different amounts or types of spices for tofu marinade.

- Air-fry instead of baking. Air fry tofu slices at 400°F for about 15 minutes, flipping and basting halfway through.

- Add pickled red onions for another boost of flavor.

- If using part of a tofu block, place unused remainder and cover with water in an airtight container. This can be used for another sandwich or other recipe.

- Try making this tofu recipe as a swap for your “B” in a classic BLT.

Meal types

Nutritional information

Calories 421.3
Carbohydrates 54.7 g
Dietary Fiber 10.6 g
Total Sugars 8.3 g
Protein 24.9 g
Fat 13.7 g
Saturated Fat 2.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 407.2 mg
Potassium 849 mg
Calcium 426.7 mg
Iron 6.1 mg
Phosphorus 437 mg

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