Tofu Sandwich
Vegan sandwich with smoky pan-seared tofu, hummus, cucumber, and tomato.
For 1 serving
Season and pan-sear the tofu
- Toss the sliced firm tofu with smoked paprika and salt until evenly coated.
- Heat oil in a non-stick skillet over medium-high heat.
- Sear the tofu for 6 minutes, turning occasionally, until the edges are golden and crisp.
TIPPress the tofu with a heavy plate for 10 minutes before slicing to ensure a crispier sear.Layer the sandwich ingredients
- Spread a thick layer of hummus onto one side of each bread slice.
- Layer the baby spinach and warm seared tofu on the bottom slice.
- Top with sliced cucumber and tomato before closing the sandwich.
Toast the assembled sandwich
Place the sandwich back into the skillet or a sandwich press. Toast for 2 minutes per side until the bread is browned and the vegetables are slightly warmed.
TIPUse a heavy pan to press down on the sandwich while toasting for a more compact, panini-style result.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Slice the cucumber and tomato thinly to prevent the sandwich from sliding apart.
- 2If the hummus is too thick, whisk in a teaspoon of lemon juice to make it more spreadable.
- 3Season the raw tomato slices with a tiny pinch of black pepper before layering for extra depth.
Adapt it for your goals.
Spicier
Add sliced jalapeños or mix a teaspoon of harissa into the hummus for a heat boost.
low sodiumLow sodium
Replace the salt with extra smoked paprika and a squeeze of fresh lime juice on the tofu.
gluten freeGluten free
Substitute the whole wheat bread with your favorite gluten-free sourdough or multi-grain loaf.
Why this is on our healthy list.
High Plant-Based Protein
Tofu provides a complete protein source containing all essential amino acids.
Rich in Dietary Fiber
Whole wheat bread and fresh vegetables support healthy digestion and satiety.
Heart Healthy Fats
Hummus and olive oil provide unsaturated fats that support cardiovascular health.
Frequently asked questions
Yes, it is a nutrient-dense meal providing a balanced mix of complex carbohydrates, plant-based protein, and fiber.
