Marinated tofu and vegetable sandwiches

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Marinated tofu and vegetable sandwiches

These marinated tofu and vegetable sandwiches are packed full of nutrients and protein making it the perfect sandwich to make you feel fuller for longer.

Prep Time5

Cook Time40

Total Time45

Course: lunch

Cuisine: Italian

Diet: Vegan, Vegetarian

Keyword: aubergine, ciabatta, courgette, hummus, onion, tofu

Servings: people

Calories: 555.82kcal

Ingredients

For the vegetables

1 small aubergine cut into 1/4 inch thick slices
1 small courgette cut a 1/4 inch thick slices
1/2 small red onion thinly sliced
1 small red pepper cut into 1/4 inch thick slices
2 tbsp olive oil
salt and pepper to taste

For the marinated tofu

250 g tofu cut into 1/4 inch thick slices
3 tbsp soy sauce
0.5 tbsp apple cider vinegar
0.5 tbsp Dijon mustard
1 tbsp maple syrup
0.5 tsp Italian seasoning
0.5 tsp garlic powder
0.5 tsp nutritional yeast

For the sandwich bread

2 ciabatta rolls
4 tbsp 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