Smoky Miso Maple Tofu Sandwich
Smoky slabs of miso maple tofu with avocado, arugula and tomato. Healthy, simple and the perfect plant-based swap for turkey sandwiches.
Ingredients
Smoky Miso Maple Marinade
- 3 tablespoons miso paste
- 3 tablespoons fresh lemon juice
- 2 tablespoons 100% pure maple syrup
- 1 tablespoon nutritional yeast
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1/8 teaspoon liquid smoke
- 1/8 teaspoon smoked paprika
Other Ingredients
- 1 package extra-firm tofu
- 1 ripe tomato
- 2 cups arugula or other leafy greens
- 1 ripe avocado
- Mayo or vegan mayonaise
- 8 slices whole-wheat bread
Instructions
- Preheat oven to 400 degrees F.
- Start by pressing the tofu using a tofu press or a quick DIY version in notes below. Slice the tofu widthwise into small slabs, about 1/4-1/2 inch thick. Line a large baking sheet with parchment paper or a nonstick mat, like a silpat. Place the tofu on top and set aside.
- Whisk together all of the ingredients for the marinade, making sure to fully whisk the miso into the mixture. Using a pastry brush or a spoon, brush the marinade onto all of the tofu slices, then flip and brush the other side. Let sit for 5 minutes.
- Bake for 15-20 minutes until tofu is slightly dry and chewy but not hard. Remove and let cool slightly while you prep the rest of your sandwich.
- Toast bread, if preferred, then layer with a smear of regular mayo (or vegan mayonnaise) and a generous scoop of avocado. (I usually do ~1/4 avocado per sandwich.) Use a fork to gently press the avocado down, then season with freshly ground black pepper. Layer with cooked tofu, sliced tomato, arugula and other piece of bread. Slice and enjoy!
Notes
To press tofu without a tofu press, remove the tofu from the package, rinse and pat dry. Wrap in paper towels or a kitchen towel, then place a heavy object on top. I usually use a cast-iron pan weighted with a few heavy cans. Let this sit for 10-15 minutes, until most of the water is removed from the tofu.
Nutrition
Serving: 1sandwichCalories: 246kcalCarbohydrates: 21gProtein: 12gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 846mgPotassium: 634mgFiber: 5gSugar: 10gVitamin A: 609IUVitamin C: 15mgCalcium: 77mgIron: 2mg