Looking for a delicious and nutritious sandwich option that’s perfect for lunch or a light dinner? This Tofu Sandwich Recipe is not only easy to make but also packed with flavor and essential nutrients. Sandwich is a ready to go snack when you run out of options. All you need are few ingredients from scratch and your meal is sorted. This healthy version of sandwich is the tastiest and simplest of all to make.
Made with firm tofu, fresh vegetables, and whole grain bread, it’s a great choice for anyone seeking a healthy tofu sandwich. Tofu is a rich source of protein as it is made from soy milk. It contains essential amino acids, vitamins and very low-fat content. Tofu also contains iron which makes it a healthier option. This is a complete meal in itself with carbohydrates, protein and fibre.
Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this recipe will become a favorite in no time. Tofu sandwich is a perfect and filling option for a quick breakfast, lunch or dinner.
Ingredients:
For Grilled Tofu:
- Tofu Slices – 100 gms
- Black Pepper – a pinch
- Oil – 1 tsp
- Salt as per taste
For Sandwich:
- Whole Wheat Bread – 2 slices
- Lettuce Leaves – 2 leaves
- Tomato – 3-4 slices
- Cucumber – 4-5 slices
- Capsicum – 2-3 slices
- Green Chutney – 2 tbsp
Method:
1. Preheat Grill Pan and Brush with Oil:
- Begin by preheating a grill pan over medium heat.
- Brush the grill pan lightly with oil to prevent sticking and add a touch of flavour to the tofu.
2. Grill Tofu Slices Until Golden Brown:
- Place the tofu slices on the preheated grill pan.
- Grill each side for about 4-5 minutes or until they develop a golden brown color and grill marks, ensuring even cooking.
3. Season Tofu with Salt and Pepper:
- Sprinkle a pinch of salt and pepper on both sides of the grilled tofu slices.
- This step adds flavour to the tofu and enhances its taste in the sandwich.
4. Assemble the Sandwich:
- Take slices of your preferred bread and lay them out on a clean surface.
- Add a layer of thinly sliced vegetables such as tomatoes, cucumbers, and onions for freshness and crunch.
- Top the veggies with crisp lettuce leaves for added texture and nutrition.
- Arrange the grilled tofu slices on top of the vegetables, creating a hearty and flavorful sandwich.
5. Serve with Green Chutney or Ketchup:
- For a burst of flavour, serve the sandwich with a side of green chutney made from cilantro, mint, and spices.
- Alternatively, ketchup can also be a tasty dipping option for this sandwich.
Healthy Tips:
- You can grill the sandwich from both sides and serve hot.
- You can replace tofu with paneer slices.
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