Mediterranean tofu hummus sandwich
The Mediterranean tofu hummus sandwich combines creamy hummus and protein-rich tofu between whole-wheat bread, topped with fresh lettuce and a drizzle of olive oil. It's a quick, nutritious meal bursting with Mediterranean flavors.
Cook time 10 min
Prep time 5 min
Ingredients:
2 slices whole-wheat bread7 tbsp hummus
6 tbsp tofu
2 leafs lettuce
1 tbsp olive oil
The Mediterranean tofu hummus sandwich is a delicious and healthy meal option that combines the creamy richness of hummus with the plant-based protein of tofu. This sandwich is perfect for lunch or a quick dinner, offering a satisfying blend of flavors and textures from crunchy lettuce to the robust tang of olive oil. Ideal for vegetarians and anyone looking to add more nutritious yet tasty meals to their diet, this recipe is quick to make and packed with Mediterranean goodness.
Instructions:
- If the tofu is not already crumbled or sliced, start by crumbling it into small pieces or slicing it thinly.
- Wash and pat dry the lettuce leaves.
2. Assemble the Sandwich:
- Spread half of the hummus evenly on one slice of whole-wheat bread.
- Place the crumbled or sliced tofu evenly over the hummus layer.
- Drizzle the olive oil over the tofu to add extra flavor and richness.
- Layer the lettuce leaves on top of the tofu.
- Spread the remaining hummus on the second slice of bread.
- Place the second slice of bread (hummus side down) over the lettuce to complete your sandwich.
- Optionally, you can cut the sandwich in half for easier handling.
- Serve immediately and enjoy your nutritious and delicious Mediterranean Tofu Hummus Sandwich!
Enjoy your flavorful Mediterranean tofu hummus sandwich! It's a quick and easy meal that’s both nutritious and fulfilling. Whether you're looking for a quick lunch or a healthy dinner option, this sandwich is sure to become a favorite in your meal rotation. The combination of tofu, hummus, and fresh vegetables wrapped in whole-wheat bread not only tastes great but also supports a healthy lifestyle. Bon appétit!
Mediterranean tofu hummus sandwich FAQ:
To store leftover Mediterranean Tofu Hummus Sandwiches, wrap them tightly in plastic wrap or place them in an airtight container. Keep them in the refrigerator and consume within 1-2 days for best freshness.
Yes, you can use other whole-grain or gluten-free breads if preferred. Just ensure the bread can hold up to the fillings and toppings without getting soggy.
If using fresh tofu, drain and gently press it to remove excess moisture before crumbling or slicing. The tofu doesn't need cooking for this recipe; it's ready when adequately prepared and crumbled.
You can substitute olive oil with avocado oil, tahini, or even a squeeze of lemon juice for added flavor, depending on your preference.
You can enhance the flavor of the hummus by adding spices like garlic powder, paprika, or fresh herbs like parsley before spreading it on the bread.
Tips:
- Choose firm or extra-firm tofu for the best texture in your sandwich. Patt it dry with a paper towel before using to remove excess moisture.
- You can toast the whole-wheat bread lightly for added crunch and flavor.
- For a more flavorful experience, marinate the tofu in a mixture of olive oil, lemon juice, and your favorite Mediterranean herbs before adding it to the sandwich.
- Feel free to add extra vegetables such as sliced tomatoes, cucumbers, or bell peppers for additional nutrients and crunch.
- If you prefer a warm sandwich, grill it in a panini press until the bread is toasted and the hummus is warm.
Nutrition per serving
1 ServingsCalories 550kcal
Protein 27g
Carbohydrates 54g
Fiber 12g
Sugar 5g
Fat 40g
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