Miso Tofu Sandwich | Recipes | Cook For Your Life
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Miso Tofu Sandwich

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

This Miso Tofu Sandwich is a protein-packed vegetarian sandwich and a staff favorite. It’s a tasty way to eat tofu in a different way from the ever-present stir-fry. Ditch the cold cuts and give...


Ingredients

  • ¼ cup soy sauce
  • 1 teaspoon fresh ginger, grated
  • 1 clove garlic, sliced
  • ½ small shallot, minced
  • 1 tablespoon lime juice
  • 4 ounces firm tofu, cut into ½-inch slices
  • ½ red pepper, deseeded and cut into 1-inch strips
  • 4 slices whole wheat bread
  • 1 recipe Miso Sesame Dressing
  • 2 tablespoons mayonnaise
  • 1 large handful arugula
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Nutrition Facts

Calories

383 cals

Fat

19 g

Saturated Fat

3 g

Polyunsaturated Fat

11 g

Monounsaturated Fat

5 g

Carbohydrates

36 g

Sugar

5 g

Fiber

7 g

Protein

21 g

Sodium

2137 mg

Directions

  1. In a small bowl, whisk together the soy sauce, grated ginger, sliced garlic, shallot, and lime juice. Add the tofu, gently mix, and marinate for at least 30 minutes, preferably overnight (see Chef Tips).
  2. Preheat the broiler. Transfer the tofu to a baking sheet and arrange in a single layer. Place the sliced red pepper next to the tofu and bake for 7 minutes, then flip and bake for another 7 minutes.
  3. In a small bowl, blend the Miso Sesame Dressing with 2 tablespoons of mayonnaise. Spread 2 tablespoons of the mixture onto 2 slices of bread. Divide the tofu slices and red pepper on the slices, then top with arugula. Spread another 2 tablespoons of miso sesame sauce on the remaining 2 slices of bread. Top the sandwiches with the dressed bread, slice in half, and serve.

Chef Tips

If there isn’t time to marinate the tofu, put it straight into an unlined baking dish and cover with the marinade. Turn the slices once to evenly coat. Bake for 10 minutes at 400 degrees. Turn the tofu slices, and add the peppers. Turn the broiler on and proceed to step 2.

Leftover baked tofu can be kept in the fridge and used in stir-fry or salads.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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