Take meatless Monday to the next level with this scrumptious tofu sandwich, filled with cucumber rounds, spinach leaves, grated beetroot and creamy guacamole. It features thin slices of pan-seared tofu, first doused in the best peanut sauce tofu marinade. This flavour-packed vegan sandwich is unbelievably easy to make, and a terrific plant-based meal.
As a registered dietitian and certified diabetes educator, tofu is one of my favourite protein foods for folks trying to eat more plant-based meals. Of course, nutritious vegan recipes, like this tofu sandwich, are also packed with dietary fibre, vitamins, and minerals — just like my tofu scramble recipe and crispy tofu with Mediterranean flavours. Both recipes are easy to make and oh-so-delicious!
Not only can tofu be utilized in main dishes, but I especially enjoy it blended into this strawberry lemonade smoothie bowl or this vegan tofu chutney.
I think tofu truly is a blank canvas that lends itself to immense creativity. You’ll be pleased to hear that everything in this recipe is accomplished rather quickly. Besides that, the recipe calls for a short ingredient list and is an excellent gateway to using up your greens and vegetables as sandwich fillers.
In my opinion, marinated tofu for sandwiches is nothing short of a game-changer. The tofu soaks up all the flavours of the marinade, making it super flavourful. Not to mention, this sandwich is the perfect meatless Monday meal.
Tips for creating the best tofu that’s packed with flavour
In the summary below, I walk you through how to make tofu slices for sandwiches that are full of flavour:
- Prepare the tofu. Before you do anything to the tofu, squeeze out the excess fluid. Then, use a clean tea towel to soak up any dripping liquid. To further drain the tofu, you might also lay a weighty pot on top of it to force out any remaining liquid. There are no hard-and-fast rules for preparing tofu; nevertheless, I’ve discovered that cutting it into small slabs (or slices) helps to retain the protein’s taste.
- Marinate it. The longer, the better; however, if you’re strapped for time, 30 minutes is still beneficial. Remember, strong, rich and bold marinades work really well, so don’t be shy to experiment.
- Turn up the heat. You’ll want to turn up the heat when pan-searing tofu. High heat and a little fat will give you a beautiful crispy exterior while keeping the tofu from sticking to the pan.
- When it comes to pans, non-stick is the way to go. You should not overlook this. A high-quality non-stick pan will help you succeed; it’s well worth the investment.
- By coating it, you can make it crispier. This is a quick technique to produce crispy tofu. I sometimes use arrowroot flour or corn starch to dust the tofu before cooking it in the pan.
If you’re looking for tips on how to bake tofu? Here’s a good place to start.
What is the best type of tofu for cooking?
You want to make sure that you use the right type of tofu for the dish you’re creating. Here’s what you need to know about the different types:
- Silken soft: ideal for soups, smoothies and delicate desserts – it’s a great way to add creaminess to recipes.
- Medium block: firmer than the softer variety. This type will crumble if you fiddle with it a bit too much. It’s a good baking option.
- Firm/extra firm block: This will keep its shape when under pressure – making it ideal for stir-fries.
Tofu ingredients
With only a handful of ingredients, these tofu slices are easy to make and super flavourful!
- Tofu: Opt for extra firm tofu for this recipe which is well drained and squeezed of excess liquid.
- Peanut butter: I use all-natural, unsweetened peanut butter. You could also use almond butter or tahini as alternatives.
- Soy sauce: a dark variety of soy sauce or tamari will work best.
- Sriracha chilli sauce: add as much or as little sriracha sauce to suit your taste. If you don’t have any on hand, simply add red chilli powder or red chilli flakes.
- Garlic: freshly minced garlic cloves are best to bring out the flavour.
- Water: used to thin out the marinade sauce. This may need to be adjusted based on the consistency of your peanut butter.
How to cook tofu for sandwiches – step by step
There are a few different ways you can cook tofu for sandwiches. The most popular method is to fry it, but you could also grill it, bake it or even leave it raw.
The best way, in my opinion, to cook tofu for sandwiches is by frying it in a pan with a dash of oil. This method gives the tofu a crispy outside while keeping it from sticking to the pan. The crucial thing is cutting the tofu into thin slabs or slices so that it absorbs all the flavour. You’ll also want to turn up the heat when you’re searing the tofu on the pan. By using high heat and just a little bit of fat, you create a beautiful crispy exterior perfectly fit for any sandwich filling!
You could also use your air fryer to prepare the tofu. Simply coat the tofu in a bit of oil and your favourite seasonings. Then, send to cook at a high temperature until crisp.
Below, you’ll find the step-by-step method for preparing this peanut sauce marinated tofu:
- Drain and dry tofu, and cut it into thin slabs: 3-4 mm thick (Step 1). You should end up with about 35 tofu slabs.
- Prepare the easy tofu marinade by combining peanut butter, soy sauce, water, garlic, and Sriracha hot sauce in a medium bowl. Add more water to achieve the desired consistency (Step 2).
- Once the marinade is nicely mixed, add the tofu slabs (Step 3).
- Then place the lid and shake the container to help coat the tofu slices (Step 4). Marinate for 30 minutes.
- I fry the tofu in three batches, using a teaspoon of oil every time. You want to fry over medium-high heat until golden brown and charred on both sides (Step 5). Use tongs to turn when necessary, but be gentle with the fragile slices. Once done, remove them from the pan and set them aside while you prepare the fillings for the sandwiches.
The complete recipe with step-by-step instructions and amounts can be found in the recipe card at the bottom of this post.
Tofu sandwich steps
Start by dividing the tofu slabs into three portions. Toast the bread and assemble your sandwich as you wish. Here’s how I like it:
- Slather a thick layer of guacamole on two slices of bread to make one sandwich. Then, arrange six cucumber rounds on one of the bread slices (Step 1).
- Next, pile on one portion of the tofu slabs (Step 2).
- Then, top with a third cup of spinach leaves and a third of the grated beetroot (Step 3). Place the second bread slice on top and enjoy. Repeat to make two more sandwiches.
Ways to use these vegan peanut butter tofu slabs
Marinated tofu for sandwiches is of course delightful, however, you can use them any way you like:
- Throw them over salads (what a protein kick!)
- Enjoy on toast with a base of hummus or guacamole.
- Add to veggie curries.
- Roll them up in a roti or wrap filled with your favourite vegetables and chutney.
- Fill up those warm tacos with these delicious spicy slabs.
- Use in your Buddha bowl creations.
Tips and variations
- Prepare the tofu the night before to minimize prep time.
- Adjust the spiciness by adding more or less Sriracha hot sauce.
- Use low sodium soy sauce to reduce salt intake.
- The tofu will store well in the fridge or freezer.
Nutritional benefits of tofu
Tofu is an excellent source of protein and contains all the essential amino acids (building blocks of protein) that our bodies need. It’s also low in calories and a good source of iron. Tofu is a great meat-free option for those following a vegetarian or vegan diet.
Made of soybeans, tofu is a good source of phytoestrogens. These plant-based compounds have shown to offer some health benefits.
Compared to other legumes, soybean is somewhat richer in fat, moderately higher in protein and much lower in carbohydrates. It has been proposed that, through numerous pathways, soy foods may help prevent cardiovascular diseases, like heart disease and stroke. For example, soy protein has been shown to not only lower cholesterol levels (LDL cholesterol) but also blood pressure. Additionally, it might even improve arterial health.
Nutrition highlights per sandwich:
One serving* of this tofu sandwich is:
- An excellent source of fibre
- A very high source of iron
- An excellent source of vitamin A
- An excellent source of calcium
- A very high source of potassium
- Packed with plant-powered protein (21 g per sandwich)
*Nutrient claims based on a 2000-calorie diet.
More plant-based lunch recipes you might like:
- Easy Curry With Zucchini Noodles
- Creamy Vegan Pasta
- Indian Eggplant Curry
- The Best Chili Recipe
- Tikka Masala With Asparagus
Have you tried tofu in a sandwich before?
If you try this tofu sandwich recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos.
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Ingredients
Tofu marinade and tofu cooking
- 425 g tofu, extra firm, drained and dry, Are fermented foods good for gut health?
- 2 tbsp peanut butter, all-natural, smooth, no added sugar
- 1 tbsp soy sauce, dark
- 2 tbsp water
- 4 cloves garlic, large, crushed
- 1 tbsp Sriracha sauce, adjust to taste
- 3 tsp olive oil, extra virgin, Benefits of olive oil
Tofu sandwich
- 6 bread, wholewheat, sliced, toasted
- 3 tbsp guacamole, one tbsp for each sandwich
- ½ cucumber, large, washed, cut into rounds, medium thickness
- 1 cup spinach, salad, ⅓ cup for each sandwich, Benefits of raw spinach
- ½ beetroot, large, washed, peeled, grated, ⅓ portion for each sandwich
Instructions
Tofu marinade and tofu cooking
- Drain tofu: Use a clean kitchen towel to soak up the excess liquid, and pat it dry.
- Cut the tofu block into thin slabs: 3-4 mm thick. You should end up with about 35 tofu slabs
- Prepare the tofu marinade by combining peanut butter, soy sauce, water, garlic, and Sriracha hot sauce in a medium bowl.
- Add more water to achieve the desired consistency.
- Add the tofu slabs to the spicy tofu marinade, place the lid and shake the container gently to coat the pieces. Marinate for 30 minutes.
- Fry the tofu in three batches — Heat 1 tsp of oil in a large pan. Fry tofu slabs for 5 minutes, on medium/high heat, until golden brown on both sides. Use tongs to turn the slices. Once done, remove them from the pan and repeat the process with the remaining batches of tofu.
Tofu sandwich
- Now assemble the tofu sandwich. Divide the cooked tofu slabs into three portions. Slather a thick layer of guacamole on two slices of bread to make one sandwich. Arrange six cucumber rounds on one bread slice. Pile one portion of the spicy tofu slabs. Top with ⅓ cup of spinach leaves and a third of the grated beetroot. Place the second bread slice on top and enjoy. Repeat to make two more sandwiches.
Notes
- Prepare the tofu. Before you do anything to the tofu, squeeze out the excess fluid. Then, use a clean tea towel to soak up any dripping liquid. To further drain the tofu, you might also lay a weighty pot on top of it to force out any remaining liquid. There are no hard-and-fast rules for preparing tofu; nevertheless, I’ve discovered that cutting it into small slabs (or slices) helps to retain the protein’s taste.
- Marinate it. The longer, the better; however, if you’re strapped for time, 30 minutes is still beneficial. Remember, strong, rich and bold marinades work really well, so don’t be shy to experiment.
- Turn up the heat. You’ll want to turn up the heat when pan-searing tofu. High heat and a little fat will give you a beautiful crispy exterior while keeping the tofu from sticking to the pan.
- When it comes to pans, non-stick is the way to go. You should not overlook this. A high-quality non-stick pan will help you succeed; it’s well worth the investment.
- By coating it, you can make it crispier. This is a quick technique to produce crispy tofu. I sometimes use arrowroot flour or corn starch to dust the tofu before cooking it in the pan.
- Prepare the tofu the night before to minimize prep time.
- Adjust the spiciness by adding more or less sriracha.
- Use low sodium soy sauce to reduce salt intake.
- The tofu will store well in the fridge or freezer.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.