Best 4 Marinated Tofu Sandwich With Greens Recipes
Indulge in a symphony of flavors with our marinated tofu sandwich, a delightful fusion of textures and tastes. Marinated in a blend of zesty herbs and spices, the tofu takes center stage, offering a satisfying protein-packed alternative to meat. Nestled between two slices of toasted bread, the tofu is complemented by a vibrant array of toppings. Crispy cucumber, tangy red onion, and juicy tomato slices add a refreshing crunch and acidity, while creamy avocado and a drizzle of savory tahini sauce create a rich and indulgent experience. With every bite, this sandwich delivers a harmonious balance of flavors, making it a perfect choice for a satisfying and nutritious meal.
In addition to the main recipe, this article offers a collection of variations to cater to different dietary preferences and taste buds. For those seeking a vegan option, the tahini sauce can be easily replaced with a dairy-free alternative, such as cashew cream or almond butter. Avocado lovers can rejoice in the avocado spread recipe, a luscious and creamy concoction that adds an extra layer of richness to the sandwich. For those who prefer a spicy kick, the chili sauce recipe provides a fiery accompaniment, elevating the sandwich to new heights of flavor. With its versatility and customizability, this marinated tofu sandwich is sure to become a favorite among vegetarians, vegans, and omnivores alike.
MARINATED TOFU SANDWICH WITH GREENS
You won't use all of the marinade for this sandwich, so add more tofu to it for another meal.
Provided by Martha Rose Shulman
Categories lunch, weekday, sandwiches, main course
Time 1h
Yield One sandwich
Number Of Ingredients 14
Steps:
- Wrap the slices of tofu in a clean dish towel. Place on a cutting board and set another cutting board on top. Place a can of tomatoes or the equivalent on top of the cutting board to weigh down the board. Leave 20 minutes.
- Mix together the sesame oil, soy sauce, mirin, rice vinegar, ginger and sugar in a wide bowl. Set the pressed tofu in the mixture, turn the slices over and leave to marinate 30 minutes.
- Remove the tofu from the marinade, and pat dry with a paper towel.
- Spread one piece of bread with mustard, and top with a mound of salad greens. Lay the tofu slices over the greens in a single layer. Lay the tomato slices over the tofu in a single layer. Top the tomatoes with the avocado slices. Stir together the mayonnaise and wasabi, and spread over the remaining piece of bread. Top the sandwich, press down firmly, cut in half and serve. Alternately, wrap in plastic, refrigerate and serve later.
Nutrition Facts : @context http, Calories 157, UnsaturatedFat 8 grams, Carbohydrate 12 grams, Fat 10 grams, Fiber 4 grams, Protein 6 grams, SaturatedFat 2 grams, Sodium 548 milligrams, Sugar 3 grams, TransFat 0 grams
BROILED MARINATED TOFU SANDWICH
Provided by Food Network
Yield 2 servings
Number Of Ingredients 11
Steps:
- Cut tofu into 1-inch thick slices. Drain. Set them on a sheet, cover with another baking pan or cookie sheet and weight down with something heavy; drain for at least 1/2 hour to remove excess water. In a small cast iron skillet toast cumin, chili and oregano until they emit a lovely aroma. Remove to a nonreactive saucepan and add olive oil, garlic, vinegar and white wine. Bring to a simmer. Transfer drained and weighted tofu to a flameproof ceramic dish and pour marinade over tofu. Cover with plastic and refrigerate for a day at least or, for up to 3 to 4 days. Preheat the broiler. Remove marinated tofu, pat dry and broil, about 6 inches away from the heat until crispy on each side. Spread bread with mayonnaise; slice tofu in half to make 1/2-inch slices and set over mayonnaise. Top with tomato, arugula and onion if you wish. Spread second slice of toasted bread with chili mayo and cover sandwich.
MARINATED TOFU SANDWICH WITH ASIAN GREENS
Steps:
- 1. Wrap the slices of tofu in a clean dish towel. Place on a cutting board and set another cutting board on top. Place a can of tomatoes or the equivalent on top of the cutting board to weigh down the board. Leave 20 minutes. 2. Mix together the sesame oil, soy sauce, mirin, rice vinegar, ginger and sugar in a wide bowl. Set the pressed tofu in the mixture, turn the slices over and leave to marinate 30 minutes. 3. Remove the tofu from the marinade, and pat dry with a paper towel. 4. Spread one piece of bread with mustard, and top with a mound of salad greens. Lay the tofu slices over the greens in a single layer. Lay the tomato slices over the tofu in a single layer. Top the tomatoes with the avocado slices. Stir together the mayonnaise and wasabi, and spread over the remaining piece of bread. Top the sandwich, press down firmly, cut in half and serve. Alternately, wrap in plastic, refrigerate and serve later. Yield: One sandwich. Advance preparation: The marinated tofu will keep for a week in the refrigerator. The sandwich will keep well for a day. Wrap tightly in plastic wrap and place in a bag. Keep cold if possible. Nutritional information per serving: 422 calories; 3 grams saturated fat; 4 grams polyunsaturated fat; 6 grams monounsaturated fat; 5 milligrams cholesterol; 36 grams carbohydrates; 9 grams dietary fiber; 854 milligrams sodium (does not include salt to taste); 18 grams protein
AMAZING MARINATED TOFU SANDWICH
The idea for this comes from a great restaurant I worked at. Tofu is cooked in a great marinade and served in a sandwich with cheddar. For me, it's comfort food.
Provided by Erin Linnea
Categories Lunch/Snacks
Time 10m
Yield 1 sandwich, 1 serving(s)
Number Of Ingredients 13
Steps:
- To make the marinade, combine the oil, soy sauce, garlic, lime juice (lemon juice can also be used), and honey. Mix it with a fork until combined.
- Place the tofu in the marinade until ready to cook (this can be a few minutes or a few hours, it doesn't really matter).
- Cook the tofu in a pan with a little of the marinade, no oil is necessary as it is already in the marinade. Cook till golden brown (or to your liking).
- While the tofu is cooking, lightly toast the bread. Then spread the mayonnaise on one slice and the mustard on the other.
- When the tofu is cooked, place it on one slice of bread, put the cheddar on top, and place it bread-side down in the pan. Place the lid on the pan to let the cheese melt.
- When the cheese has melted, remove the sandwich, place any veggies on top of the cheese, and place the last piece of bread on top.
- Serve warm!
Tips:
- Choose firm or extra firm tofu: This type of tofu holds its shape better when marinated and grilled.
- Press the tofu before marinating: This helps to remove excess water and allows the marinade to penetrate more deeply.
- Use a flavorful marinade: The marinade should have a good balance of flavors, including sweet, sour, salty, and umami. Experiment with different combinations of ingredients to find a marinade that you like.
- Marinate the tofu for at least 30 minutes, or up to overnight: The longer the tofu marinates, the more flavorful it will be.
- Grill the tofu over medium heat: This will help to prevent the tofu from sticking to the grill and will give it a nice charred flavor.
- Serve the tofu sandwich with your favorite toppings: Some popular options include avocado, tomato, lettuce, sprouts, and cheese.
Conclusion:
Marinated tofu sandwiches are a delicious and healthy alternative to traditional meat-based sandwiches. They are packed with protein, fiber, and vitamins, and they can be customized to your liking. With a little planning and preparation, you can easily make a delicious marinated tofu sandwich at home. So next time you're looking for a quick and easy meal, give this recipe a try!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
