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Vegan Tofu Sandwich

Manjula's picture
These are absolutely delicious and flavorful sandwiches that are quick and easy to make. Tofu sandwiches are healthy and appropriate for Vegans, too. The Tofu provides a great source of protein, while the Hari Cilantro chutney brings in a unique ethnic flavor to the sandwich. These sandwiches make a great “to-go” lunch.
  French rolls/Standard 4
  Firm tofu slices 5 1⁄3 Ounce (4 - 0.25 Inch Thick Firm Tofu Slices Tofu Usually Comes In 16Ounce Blocks Soaked In Water And Each Of These Will Make Approx. 12 Slices)
  Zucchini 1
  Tomato slices 6
  Romaine lettuce leaves 6 Medium
  Olive oil 2 Tablespoon
  Cilantro chutney 1⁄4 Cup (4 tbs)
  Sugar 2 Teaspoon
  Salt 1⁄8 Teaspoon

Prepare sandwich ingredients: Slice tofu into ¼” thickness and pat dry. Wash and remove ends of zucchini, then cut lengthwise into approx. ⅛” thick slices. Wash and slice tomatoes. Set aside.
Mix Hari Cilantro Chutney and sugar, set aside.
Generously grease a flat skillet and bring to medium heat. Add tofu and zucchini slices and lightly sprinkle with salt. Grill on both sides until they are light-brown in color. Remove from skillet and wipe skillet clean.
Slice rolls lengthwise through the center and lightly spread with olive oil on the inside portion. Place on medium-heat skillet to toast. Turn off the heat.
Assemble the sandwich over the skillet: Turn over the roll and lightly spread Hari Cilantro Chutney on the bottom half of the roll. Layer with lettuce followed by tofu slices. Spread tofu with more chutney. Layer with zucchini followed by tomatoes. Cover with the top half of the roll.

Recipe Summary

Difficulty Level: 
Pan Grilling
Preparation Time: 
5 Minutes
Cook Time: 
10 Minutes
Ready In: 
15 Minutes
Tofu has taken the place of cheese in a vegan's diet, so here is an Indian recipe that's especially made for all vegan friends out there. Chef Manjula is preparing the sandwich with little twist and that is addition of mouth-watering cilantro chutney. The dish is ideal for breakfasts and even snacks. The quality of the video is not very good but one can easily follow the instructions and make the sandwiches.

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Average: 4.4 (6 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 284 Calories from Fat 87

% Daily Value*

Total Fat 10 g15.1%

Saturated Fat 1.3 g6.5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 498.9 mg20.8%

Total Carbohydrates 40 g13.4%

Dietary Fiber 4.2 g16.8%

Sugars 5.2 g

Protein 10 g20.6%

Vitamin A 24.3% Vitamin C 25.6%

Calcium 8.5% Iron 4.9%

*Based on a 2000 Calorie diet

1 Comment

HippieMama's picture
Vegan Tofu Sandwich Recipe Video