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Quick Peanut-Sauce Marinated Tofu Sandwich
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.
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:
Calories: 376kcal (19%)Carbohydrates: 38g (13%)Protein: 21g (42%)Fat: 16g (25%)Saturated Fat: 3g (15%)Trans Fat: 1gSodium: 900mg (38%)Potassium: 668mg (19%)Fiber: 5g (20%)Sugar: 8g (9%)Vitamin A: 1009IU (20%)Vitamin C: 11mg (13%)Calcium: 156mg (16%)Iron: 5mg (28%)
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.
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