Vegan BBQ Tofu Sandwich
Lunch made easy with healthy and hearty Vegan BBQ Tofu Sandwich. These sandwiches are packed with tofu, onion, tomatoes and lettuce. A filling meal that is loaded with protein and fiber.
As we step into 2018, many of us are looking for some clean eating recipes. Clean eating doesn’t have to be complicated or referred to as dieting. Clean eating means ‘watch what you eat’ – simple, healthy meals. And today’s recipe Vegan BBQ Tofu Sandwich is all about clean eating.
This quick and simple sandwich recipe is for those moments when you don’t feel like cooking. It comes together with very little prep- up, is fail-proof and requires very less attention. You will be in and out of the kitchen is less than 30 minutes.
Pair your favorite soup with this Vegan BBQ Tofu Sandwich and it makes a perfect lazy weekend lunch or brunch!
Have you tried Tofu?
If not, you are missing something! Protein-rich tofu is pretty much similar to Paneer (non-vegan, Indian cottage cheese). I use them (tofu and paneer) interchangeably in my recipes.
What I like about tofu is that it
- is low in calorie count
- has no substantial flavor of its own
- pairs incredibly with other ingredients and adopts the flavor of whatever it is cooked with
- and is a great ingredient to experiment.
Its muted flavor is what makes it a versatile ingredient and can be used in variety of recipes.
Now onto the recipe!
The base for today’s sandwich recipe is pan-cooked tofu. Because of it’s soft texture; I prefer my tofu to be pan-cooked. It becomes really sticky with sauce and is difficult to handle tofu on a grill.
We start the recipe by marinating tofu for 10 minutes. After 10 minutes, pan-cook tofu until the bbq sauce thickens and the flavor deepens. While tofu is being pan-cooked, assemble rest of the ingredients.
Cut thick, juicy slices of tomatoes for these sandwiches. Like crunch in your sandwiches, then use fresh lettuce leaves.
Use a nice hearty bread. I have used whole grain wheat bread. It crisps up nicely when toasted.
Time to assemble our sandwich.
Lightly toast your bread slices, smother it with homemade mayo, pile with lettuce, onion slices, tomatoes, sprouts and bbq tofu. Do not forget to apply mayo to the top bread slice. Homemade vegan mayo adds a wonderful flavor.
- Like it spicy – add some sriracha sauce, spicy mustard or chipotle dressing
- Instead of lettuce – use fresh spinach leaves, Kale and other greens
- Instead of homemade vegan mayo – use regular mayo or ranch dressing
- Don’t have sprouts – top with avocado or feta cheese (non-vegan)
- Substitute tofu for any other form of protein. Or simply add grilled veggies.
- Instead of bread – try a burger bun or a sesame bun.
This sandwich is great for a quick snack and is also great for lunch, dinner or brunch. Do give it a try. Who knows this might just be your new go-to recipe. 🙂 🙂
If you happen to make it, please comment below and leave your feedback. You can also find me on social media. Be sure to tag @ruchiskitchen (one word) or #ruchiskitchen. I would love to see your creation!
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