Smoky bbq tofu sandwiches with tomato and lettuce
Indulge in these smoky BBQ tofu sandwiches, packed with flavor and nutrition. Made with whole-wheat bread, tangy BBQ sauce, fresh tomato slices, and crisp lettuce, they're the perfect plant-based meal for any occasion!
- 07 Mar 2024
- Cook time 45 min
- Prep time 10 min
- 5 Servings
- 5 Ingredients
Impress your friends and family with our delicious smoky BBQ tofu sandwiches. This vegan-friendly meal combines the rich and tangy flavors of BBQ sauce, the crisp texture of fresh lettuce, and the juiciness of ripe tomatoes, all nestled between hearty whole-wheat bread slices. Perfect for a quick lunch or a picnic, these sandwiches promise a satisfying and nutritious experience.
Ingredients:
Instructions:
- Drain and Press: Start by draining the tofu and pressing it to remove excess moisture. Use a tofu press or wrap the tofu in a clean kitchen towel and place something heavy on top for about 15-20 minutes.
- Slice: Once pressed, slice the tofu into 10 even pieces.
- Add BBQ Sauce: Place the tofu slices in a shallow dish and generously coat them with 1 cup of the BBQ sauce (about 250g). Ensure that each piece is well covered.
- Marinate: Let the tofu marinate for at least 30 minutes to absorb the flavor. If you have more time, marinate it for a couple of hours or overnight in the refrigerator for even better flavor.
- Preheat Oven: Preheat your oven to 375°F (190°C).
- Bake: Place the marinated tofu slices on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway through, until the edges are slightly crispy and caramelized.
- Tomato: Wash and slice the tomato into 10 thin slices.
- Lettuce: Rinse the lettuce leaves and pat them dry with a clean towel.
- Base Layer: Lay out the 10 slices of whole-wheat bread on a clean surface.
- Add Tofu: Place one slice of baked tofu on each slice of bread.
- Add Vegetables: Top the tofu with one slice of tomato and one leaf of lettuce on each sandwich.
- Top Layer: Add a small dollop of the remaining BBQ sauce on top of the lettuce, then place the second slice of bread on top to complete the sandwich.
- Platter: Arrange the sandwiches on a serving platter.
- Enjoy: Serve immediately. These smoky BBQ tofu sandwiches are delicious on their own or paired with a side salad or some fresh fruit.
Tips:
- Use firm or extra-firm tofu to ensure it holds its shape and texture while cooking.
- Press the tofu before marinating to remove excess water, allowing it to absorb more BBQ sauce.
- Grill or pan-fry the tofu for a smoky flavor and crispy edges.
- Toast the whole-wheat bread slices for added crunch and to prevent them from getting soggy.
- Slice the tomato thinly to evenly distribute its juiciness in each bite.
Smoky BBQ tofu sandwiches are a delightful way to enjoy a vegan meal that's both flavorful and nutritious. With the right preparation and a few simple tips, you can easily create a satisfying sandwich that will become a staple in your recipe collection. Whether for a weekday lunch or a weekend gathering, these sandwiches are sure to be a hit!
| Nutrition Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 320kcal | 13% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 60g | 17% |
| Fiber 5g | 13% |
| Sugar 30g | 29% |
| Fat | |
| Fat 4.97g | 6% |
| Saturated 0.81g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 200ug | 22% |
| Choline 45mg | 8% |
| Vitamin B1 0.31mg | 26% |
| Vitamin B2 0.20mg | 16% |
| Vitamin B3 3.60mg | 23% |
| Vitamin B6 0.27mg | 16% |
| Vitamin B9 72ug | 19% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 8mg | 9% |
| Vitamin E 1.15mg | 8% |
| Vitamin K 70ug | 58% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 3.11mg | 28% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 540mg | 16% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 1040mg | 69% |
| Zinc, Zn 1.66mg | 15% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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