Inside Cooking

Inside Cooking Ep 37: Grilled Tofu Sandwich

If you are short of time and hungry, Grilled Tofu Sandwich is for you. It’s the easiest vegan sandwich idea for packed lunches. Furthermore, you don’t need to spend hours in the kitchen and you don’t even need to be a cooking savvy.

Ingredients (for 6 persons)

  • 1 4oz package extra firm sprouted tofu
  • 3 tablespoons soy sauce
  • 1 tablespoon tandoori seasoning blend
  • 1 tablespoon oil
  • 6 pita pieces of bread rounds
  • 1 tomato, sliced
  • 1 avocado, sliced
  • 6 leaves of lettuce
  • ¼ of an onion, sliced
  • 2 carrots, grated
  • 4 radishes, grated
  • mustard
  • honey

Grilled Tofu Sandwich Preparation


(Preparation and cooking time: 55 mins)

Start off by marinating the tofu for at least 30 minutes. Simply drain the tofu, cut in half and squeeze the water out of the tofu gently. You can use a press or a paper towel. Next, slice the tofu into 6 thin squares and set aside. Then in a bowl mix together the remaining tofu ingredients. Dip each piece of tofu into the mixture and place the tofu in a shallow dish, pour remaining mixture over tofu and place in the refrigerator to marinate for at least 30 minutes.

Next, heat up your grill and place a piece of lightly oiled foil on the grill (or use grill pan), place tofu on top of the foil and cook for 7 minutes on each side. Place pita pieces of bread on the grill for the last 2 minutes and let them get a little crispy.

Once the tofu is cooked and bread is heated, it’s time to assemble your sandwiches. Add some mustard and honey to the buns and then layer tofu and vegetables. Eat right away.

Nutrition Facts
Per Serving: 549 calories; 34.9 g total fat; 8 mg cholesterol; 583 mg sodium. 44 g carbohydrates; 19.5 g protein;

Inside Cooking Ep 37: Grilled Tofu Sandwich