Go Back Email Link
–+ servings

Healthy Vegetarian Tofu Sandwich

Julia SchmittJulia Schmitt
Quick and healthy vegetarian sandwich with crispy tofu slices, delicious pesto, cheese, arugula, tomatoes and avocado. Deliciousness can be this simple.
Noch keine Bewertungen
Rezept drucken Speichern
Vorbereitung 5 Minuten
Zubereitung 10 Minuten
Gesamtzeit 15 Minuten
Gericht Main Course, sandwich
Küche international
Portionen 1 Sandwich
Kalorien 463 kcal

Kochutensilien

  • Toaster
  • frying pan
  • eventually a panini press grill or sandwich maker

Zutaten
  

  • 100 g extra firm tofu (3.5 oz)
  • coarse sea salt
  • 2 slices of whole-wheat bread
  • 1 teaspoon butter or lower calorie butter substitute only needed for a grilled sandwich
  • ⅓ portion pumpkin pesto (see link in notes) alternatively approx. 1 teaspoon red or green pesto
  • 2 slices mozzarella cheese or other (vegan) cheese of choice
  • 1 tomato
  • ¼ avocado
  • 1 handful arugula

Anleitungen
 

step 1: tofu

  • First, cut tofu into thin slices (about 0.5 cm thick). Then carefully squeeze out water using some kitchen paper. Heat pan, spray with a little bit of non-stick cooking spray (or spread about a ½ teaspoon oil in pan) and place tofu slices in it, salt lightly, and fry for three to four minutes on high heat. Then flip and fry for another three to four minutes until tofu is crispy and golden brown on both sides.

step 2: build your sandwich

  • Lightly toast both slices of bread. Spread a thin layer of butter on the outside, flip and spread pesto on the other sides. Slice tomatoes thinly, salt lightly, slice avocado thinly as well, wash arugula and drain well.
  • Cover one slice of bread with cheese, tomato slices, tofu, avocado and arugula, place other slice on top as a lid.

step 3: grill sandwich

  • Now grill sandwich either in a skillet over medium heat for three to four minutes, occasionally pressing it gently with a spatula, then carefully flip and let it toast in the skillet again for three to four minutes. Alternatively, a panini press grill or sandwich maker can be used as well. The sandwich is ready when cheese is melted and bread is crispy.

Notizen

Nutritional values per sandwich:
  • calories: 463 kcal
  • fat: 18 g
  • carbohydrates: 39 g
  • protein: 29 g
You can find the recipe for the pumpkin pesto by clicking here: Pumpkin Pesto - Here's How To Make Healthy Pesto

Nährwerte

Calories: 463kcal
Keyword lunch box, Pesto, sandwiches, to go, Tofu
Hast du das Rezept ausprobiert?Lass mich wissen, wie es dir gefallen hat!