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AVOCADO AND SMOKED TOFU SANDWICH
12

AVOCADO AND SMOKED TOFU SANDWICH

NUTRITION
HEALTHY RECIPES
Feb 09, 2025

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.

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