Tofu Tour: Crispy Tofu and Sprouts Sandwich

For our final stop on the Tofu Tour, I decided to choose a recipe that was a little different than the other four we’ve made while exploring the different ways to prepare tofu. We’ve done nuggets, roasted veggie bowls, curry, and mini quiches, but now it’s time for something you can pack for lunch. It’s easy to make, it consists of three fresh ingredients, it comes with a crunch, and you’re going to love it. Without further ado, let’s make a crispy tofu and sprouts sandwich!

What You’ll Need (per sandwich):

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  • 2-3 (2oz) slices of firm tofu
  • 1 tsp maple syrup
  • 1/2 tsp extra virgin olive oil
  • salt to taste
  • dash of smoked paprika
  • dash of nutritional yeast
  • 2 slices of sprouted grain bread, toasted
  • thinly sliced red onion
  • alfalfa sprouts
  • 1/2 avocado

1. Slice Tofu

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Cut the tofu into 2oz planks, or however thick you’d like your tofu layer to be. I only used 2 planks of tofu per sandwich, but depending on your preference and the size of the bread you choose, you may want to fit 3 per sandwich. Once you cut the tofu, dab it with a paper towel to remove any excess moisture it might have from its packaging.

2. Toss Tofu into a Pan

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Add the olive oil to a skillet and heat it on high. Add as many tofu planks as you want to prepare and sprinkle paprika, nutritional yeast, and salt over one side. Cook for 1-3 minutes or until tofu starts to look golden.

3. Flip and Repeat

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Flip the tofu in the pan, make sure it’s started to brown and sprinkle more paprika, nutritional yeast, and salt onto the other side. Cook for 1-3 minutes.

4. Add the Syrup and Toast the Bread

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Drizzle the syrup onto the tofu slices. 1 tsp for every pair should be adequate. Let the syrup carmelize on the tofu for another 1-3 minutes, flipping the planks as needed until crispy. Toast the bread during this step so everything is ready once the tofu is done cooking.

5. Assemble the Sandwich!

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Spread brown mustard on one of the toasted slices of bread. Add the avocado, sliced onion, and tofu planks. Top off the sandwich with a handful of sprouts and get ready to dig in.

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This sandwich takes about 5 minutes to prepare, 10 to make, and about 2 to eat because it is really dang good. It’s probably the fastest and most straightforward tofu recipe we’ve done yet, but don’t let that fool you because it’s still up there in taste too. If you liked this recipe, check out how to make Almond Crusted Tofu Nuggets, Roasted Veggie and Tofu Buddha Bowls, Vegan Tofu Curry, or Mini Tofu Quiches! All are excellent ways to prepare and enjoy tofu and most of them are even vegan. What are your favorite tofu dishes to make? Tell us in the comments!

Comments

  1. This looks delicious and healthy!

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