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This Miso Tofu Sandwich is a protein packed vegetarian sandwich and a staff favorite. It’s a really tasty way to eat tofu in a different way from the ever-present stir-fry. Give it a try for a nourishing lunch or a quick and easy dinner. Any baked tofu that’s leftover can be kept in the fridge and used in stir-fries, fried brown rice, or in salads.
Preparation
1. In a small bowl, whisk together the soy sauce, grated ginger, sliced garlic, shallots, and lime juice. Add the tofu, gently mix, and marinate for at least 30 minutes, preferably overnight. The longer the better.
2. Preheat the broiler. Transfer the tofu to a baking sheet, and lay 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 Miso Sesame Dressing with 2 tablespoons of mayonnaise. Spread 2 tablespoons of the dressing onto 2 slices of bread. Divide the tofu slices and red pepper on top, then the 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.
Ingredients:
- ¼ cup soy sauce
- 1 teaspoon grated fresh ginger
- 1 clove garlic, sliced
- ½ small shallot, minced
- 1 tablespoon lime juice
- 3½-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 mayonaise
- 1 large handful arugula
Nutritional Information
Calories
375 cals
Fat
18 g
Saturated Fat
3 g
Polyunsaturated Fat
11 g
Monounsaturated Fat
4 g
Carbohydrates
36 g
Sugar
5 g
Fiber
7 g
Protein
20 g
Sodium
2138 mg
*per serving
Ann's Tips and Tricks
If you don’t have 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.
