This tofu sandwich is SO flavourful and satisfying, it’s dinner worthy! Layered with thinly shaved smoked tofu and tangy maple balsamic red onions, it’s a simple protein and fibre-packed plant-based meal in 30 minutes flat.
A tofu sandwich so loaded, it’s leaning under the weight of its awesomeness.
A really good sandwich is a perfect thing. It’s gotta have all the textures and flavours: I want something crisp and something chewy and something saucy. I want some tang and some salt too. I take my sandwiches seriously. Maybe, just maybe, because I actually hated sandwiches growing up!!
I know, what a weirdo, but I outright REFUSED to have sandwiches in my lunch…and I’ve eaten enough sad sandwiches over the years to know that you – and I! – deserve better.
This smoked tofu sandwich is that better. Thinly sliced, tender, smoked tofu (don’t worry, I’ve got a sub for those who can’t find smoked tofu!) layered with tangy vegan cheese, peppery arugula and quick maple balsamic onions make this sandwich so good, and so flavourful, that you could meal prep it for epic lunches or yep, make it for dinner with some baked fries or maybe my easy blueberry kale salad? It’s one thing to prep and the rest is just assembly.
I’m gonna put on my dietitian hat for a second here too to say that a really satisfying sandwich is one that packs in the protein AND the fibre. So I ALWAYS include a protein-rich food like tofu and make most of my sandwiches on 100% sprouted grain bread, which usually has 8-10 grams of fibre per two slices and about as much protein.
As someone who was vegetarian (since I was a teen!) and is now vegan, I’ve been served a lot of limp roasted vegetable sandwiches, with a tiny schmear of hummus and I just can’t with being hungry like 15 minutes after I eat, you know?!? So each of these tofu sandwiches is gonna ring in around 25 grams of protein and at least 10 grams of fibre…so squash that hunger and get energized!
Into sandwiches? I have a whole chapter on sandwiches, wraps and tacos in my latest cookbook Plant Magic…grab a copy at your local shop or library!
Let’s talk ingredients!
First things first, the full ingredients list is in the recipe card below (keep scrolling!) but I wanna talk about three of the ingredients you might have questions about: the smoked tofu, sprouted grain bread and vegan cheese.
A strong opinion: the sandwich will be 10x better if you toast your bread for some crunch.
I love smoked tofu because it’s flavourful, so you just slice and eat like a cheese. I know that smoked tofu isn’t always easy to find – especially in the US – but most supermarkets in my city have the Sunrise brand. If you don’t have access to it, any marinated tofu you can find will be awesome like at Trader Joes.
Next up, the sprouted grain bread…which is different than regular whole wheat. 100% sprouted grain bread is not made from flour, but the actual whole wheat grains that have been sprouted and then crushed into a bread dough. It’s WAY more filling, typically higher in protein, fibre and even some vitamins and minerals than usual whole wheat. I love Silver Hills brand (I’ve been an ambassador for years!) but you can also look for Ezekiel bread if it’s not available where you are.
Finally, the CHEESE! Vegan cheese can be a challenge…but for my friends in the US, you’ve got SO many choices! Here, I like a semi-firm, chevre style cheese – I’ve used Millsie brand for years but your favourite spreadable cream cheese-style cheese could work super well too. Just use what you’ve got.
How to make this filling shaved tofu sandwichYou can use a mandolin or a cheese slicer for the tofu! WATCH those fingers.Get that onion nice and thin! Cooks faster, and will be tender not crunchy when you eat.
The only thing you’re cooking is the onions, just make sure that you slice them really nice and thinly so they cook quickly. You’ll need about 12-14 minutes in a skillet on medium heat.
Then, you add the sauce factor: a mixture of balsamic, maple syrup, salt and pepper and let it bubble away on medium low for 2-3 min. You want it saucy, not drippy.
This is what you want the onions to look like when they’re done!
Then all you’re doing is assembling! Layer the bread with soft cheese, shaved tofu, balsamic onions and arugula. Highly recommend a good crack of pepper and flaky salt too…cuz that makes it a little more restaurant-style. And you deserve it.
Even more vegan sandwiches and wraps
5 Minute Vegan Chickpea Tuna Sandwiches
Easy Vegan “Egg” Salad Sandwich (low FODMAP!)
Buffalo Shredded Tofu Wrap (33g protein!)
Print
30 Minute Shaved Tofu Sandwich with Balsamic Onions
This tofu sandwich is SO flavourful and satisfying, it’s dinner worthy! Layered with thinly shaved smoked tofu and tangy maple balsamic red onions, it’s a simple protein and fibre-packed plant-based meal in 30 minutes flat.
1packagesmoked tofuor marinated tofu, thinly shaved with a cheese slicer or mandolin
4slicessprouted grain or whole grain breadgluten free if needed, toasted crisp!
½cupsemi-firm vegan cheeseor vegan cream cheese, choose your fave
1handfulbaby arugulaor any other baby greens
Imperial – Metric
Instructions
Start by making the onions…warm the oil in a medium skillet over medium heat and add the thinly sliced onions. Stir occasionally, until onions are softened and golden, about 12-14 minutes.
Turn heat to medium low. Add the balsamic, maple, salt and pepper and stir until the liquid is mostly absorbed – you want saucy, not drippy! – about 2-3 minutes. Remove from heat.
Toast your bread if you haven’t already, and spread each slice with a bit (or a lot!) of the vegan cheese. Divide the tofu, arugula and onions between the two sandwiches and season with extra salt and pepper. Enjoy!
The post 30 Minute Shaved Tofu Sandwich with Balsamic Onions appeared first on Desiree Nielsen.
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