Description
A filling and nutritious high-protein sandwich featuring marinated crispy tofu on toasted rye bread.
Ingredients
Scale
- 1 (14 to 16 ounce) extra firm tofu, pressed and drained
- 1/2 small beet, peeled and quartered
- 1 cup vegetable broth
- 3 tablespoons apple cider vinegar
- 2 tablespoons mellow white miso
- 2 teaspoons Dijon mustard
- 1 teaspoon black pepper
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Drizzle of olive oil (optional)
- 6 slices rye bread
- 1/2 cup sauerkraut
- Vegan coleslaw
Instructions
- Slice the block of tofu thinly using a sharp chef’s knife, aiming for about 1/4-inch thickness.
- Blend the beet, vegetable broth, apple cider vinegar, miso, Dijon mustard, black pepper, coriander, paprika, garlic powder, and onion powder in a blender until smooth.
- Marinate the tofu slices with the blended marinade in a large airtight container and refrigerate for at least 30 minutes, preferably overnight.
- Preheat the oven to 425ºF. Transfer marinated tofu to a nonstick baking sheet and brush lightly with olive oil.
- Bake for about 25 minutes, flipping halfway through and basting both sides after 10 minutes.
- Alternatively, air-fry at 400ºF for about 15 minutes, flipping halfway through.
Notes
Press the tofu thoroughly to remove excess moisture for better marination. Using fresh spices enhances flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 sandwich
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 20g
- Cholesterol: 0mg