This Marinated tofu and vegetable sandwich is packed full of nutrient dense veggies and protein rich tofu. It's the perfect meal. Get the recipe below.
Simple sandwiches
Sandwiches. A staple for many people at lunch time. But, more often enough they are bland and uninspiring. That's all set to change with this recipe.
I've grilled vegetables and cooked marinated tofu and served it all in a hummus brushed ciabatta roll. It makes for a nutrient dense, protein packed sandwich that will leave you feeling full all the way to dinner time.
How to marinate tofu
Tofu can be pretty bland unless you add flavours to it. I like to do this with a marinade made up of salty soy sauce, sharp apple cider vinegar, fiery Dijon mustard, sweet maple syrup and a range of herbs and spices.
I do this in an air tight container so I can occasionally give the tofu a shake in the marinade. This ensures it's well coated.
Cooking the marinated tofu is easy. Simply grill it on a griddle pan over a medium heat, flipping over once one side has char marks.
How to grill vegetables
Grilling vegetables is a great way of bringing out their flavours whilst making them soft enough to include in a sandwich.
All you need to do is brush a griddle pan with a little oil then place the veggies directly onto a grill over a medium heat. It will take a while to cook all of your veggies, especially if you have a small griddle pan like me. It takes roughly 30 minutes in total for me to get through all of the veggies.
To make sure they don't get cold I pop them into a low oven to keep them warm.
Choosing your sandwich bread
In this recipe I use ciabatta rolls. I like to use them as they're quite substantial and so good at holding all of the soft roasted veggies.
But, you could use focaccia like I did in my halloumi and focaccia sandwich (for a vegan alternative replace the halloumi with tofu).
Alternatively you could take this sandwich to the next level by baking your own sandwich loaf. It's easier than you think!
Make it into a meal
To make this marinated tofu and vegetable sandwich into a meal, serve with oven roasted chips or a packet of ready salted crisps.
The recipe
Marinated tofu and vegetable sandwiches
Ingredients
For the vegetables
- 1 small aubergine cut into ¼ inch thick slices
- 1 small courgette cut a ¼ inch thick slices
- ½ small red onion thinly sliced
- 1 small red pepper cut into ¼ inch thick slices
- 2 tablespoon olive oil
- salt and pepper to taste
For the marinated tofu
- 250 g tofu cut into ¼ inch thick slices
- 3 tablespoon soy sauce
- 0.5 tablespoon apple cider vinegar
- 0.5 tablespoon Dijon mustard
- 1 tablespoon maple syrup
- 0.5 teaspoon Italian seasoning
- 0.5 teaspoon garlic powder
- 0.5 teaspoon nutritional yeast
For the sandwich bread
- 2 ciabatta rolls
- 4 tablespoon hummus
Instructions
To cook the vegetables
- Brush a little oil over a griddle pan and heat on a medium heat.
- Add the vegetables to the griddle pan and cook until softened.
- Once cooked, transfer into a roasting dish and place in a warm oven while you griddle the rest of the vegetables and cook the marinaded tofu.
To make the marinated tofu
- Mix together all of the marinade ingredients.
- Place tofu in the marinade, into a container and give a gentle shake to make sure the tofu is coated.
- Leave this to marinade while the roasted veggies cook.
- Once the vegetables are cooked, brush a little oil on to a griddle pan.
- Place the tofu onto the heated griddle and cook the tofu for 2-3 minutes then flip to cook on the other side.
To assemble
- Once the vegetables And tofu are cooked, cut the ciabatta rolls in half and spread with the hummus.
- Top with the tofu and vegetables.
- Serve immediately.
Nutrition
More sandwich recipes
More lunch recipes
Salads, sandwiches, soups and more make up my lunch recipe collection. Check them out here.
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