AVOCADO AND SMOKED TOFU SANDWICH
The Avocado and Smoked Tofu Sandwich is a delicious, protein-packed meal that delivers a perfect balance of creamy, smoky and tangy flavours. The mashed avocado provides a smooth, rich base, while the smoked tofu adds a savoury, slightly firm bite. Fresh lemon juice enhances the avocado’s natural taste, preventing it from browning while adding a refreshing zest. This sandwich is served on a toasted slice of sourdough bread, which offers a satisfying texture with crisp edges and a chewy centre. It’s ideal for a quick lunch, post-workout meal, or light snack that keeps you fully energised. This plant-based sandwich is nutrient-dense, packed with fibre, healthy fats and high-quality protein. Whether enjoyed open-faced or as a traditional sandwich, it’s a versatile meal that pairs well with fresh greens, microgreens or a drizzle of olive oil for extra flavour.
RECIPE CATEGORY
Lunch, Snack, Brunch
SERVING SIZE
1 serving
CUISINE
Mediterranean, European
PREPARATION/TECHNIQUES
No-Cook, Quick & Easy, 5 Ingredients or Less
OCCASION/HOLIDAY
Healthy Eating, Light Meal, Vegan Lunch, Summer Snack
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Quick & Easy, Healthy
DISH TYPE
Sandwich, Toast
INGREDIENTS
- 1 slice of sourdough bread
- 50g smoked tofu, sliced
- ¼ avocado, mashed
- 1 tsp lemon juice
- ½ tsp olive oil (optional for added richness)
- Pinch of sea salt and black pepper (optional for seasoning)
FULL NUTRITIONAL INFORMATION
- Calories: 250 kcal
- Protein: 12g
- Carbohydrates: 28g
- Fibre: 6g
- Sugar: 2g
- Fat: 10g
- Saturated Fat:5g
- Sodium: 200mg
- Iron: 15% DV
- Vitamin C: 10% DV
PREPARATION
- Toast The Bread: Lightly toast the sourdough slice until golden brown for extra crunch and structure.
- Mash The Avocado: In a small bowl, mash the avocado with a fork until smooth but slightly chunky.
- Add The Lemon Juice: Mix the lemon juice into the avocado to enhance the flavour and prevent browning.
- Season The Avocado: Add a pinch of sea salt and black pepper if desired for extra taste.
- Slice The Smoked Tofu: Cut the tofu into thin, even slices to ensure a balanced bite.
- Layer The Tofu: Place the smoked tofu slices evenly on the toasted bread.
- Spread The Avocado: Evenly distribute the mashed avocado on top of the tofu.
- Drizzle With Olive Oil: If using, lightly drizzle with olive oil for added depth of flavour.
- Serve Immediately: Enjoy as an open-faced toast, or add another slice of bread for a complete sandwich.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
- Use High-Quality Smoked Tofu: A firm, well-smoked tofu will provide the best texture and flavour.
- Toast The Bread Well: A crispy base prevents the avocado from making the bread soggy.
- Slice Tofu Thinly: Thinner slices ensure an even distribution of flavour and a better bite.
- Enhance The Flavour: A sprinkle of nutritional yeast or smoked paprika adds an umami boost.
- Add Fresh Greens: Microgreens, rocket or baby spinach pair beautifully with the sandwich.
- Store Avocado Properly: If preparing in advance, press plastic wrap directly onto the avocado mash to prevent oxidation.
VARIATIONS
- Extra Protein Boost: Add hemp seeds or a sprinkle of crushed almonds on top.
- Creamy Version: Spread a thin layer of hummus or tahini before adding the tofu.
- Spicy Kick: Drizzle with hot sauce or add a pinch of chilli flakes.
- Mediterranean Style: Add sun-dried tomatoes, olives or a sprinkle of za’atar.
- Low-Carb Option: Serve on a grilled portobello mushroom cap instead of bread.
- Gluten-Free Alternative: Use gluten-free sourdough or a sturdy seed-based cracker.
PREPPING AND STORAGE
- Refrigeration: Store smoked tofu slices and mashed avocado separately in airtight containers for up to 24 hours. Assemble fresh for best results.
- Meal Prep Tip: Pre-slice the tofu and store it in a sealed container for quick assembly.
- Freezing: This is not recommended as avocado changes texture when thawed.
- On-The-Go Storage: Wrap in parchment paper or store in a reusable container to keep fresh.