Toasted Avocado-Tofu Sandwich featuring flavorful sauteed onions, creamy avocado and tofu with leafy greens and dijon is a wonderfully hearty & healthy vegan sandwich that I think you’re going to love!
It’s no secret I love my sandwiches! You could say that’s pretty apparent by the chickpea salad sandwiches I’ve shared over the years along with a few other sandwiches that are amazing in their own way. The ‘Sandwich & Wrap‘ section is growing nicely giving us sandwich lovers plenty of vegan options.
Toasted Avocado & Tofu Sandwich
This sandwich came about as my version of an avocado-egg sandwich. Tofu reminds me a great deal of cooked egg whites. If you enjoy egg whites, you should take to tofu with not trouble at all. Plain cooked tofu and egg whites resemble each other in both texture and flavor.
I can completely appreciate all of tofu’s qualities and nuances. Here I’ve left the tofu as simple as possible because that’s what you would generally do with egg whites. I only added mineral salt and garlic powder while cooking to give a slight flavor. And frankly, once the sandwich is complete that’s all it needs. Cooking the tofu on a hot griddle/skillet will sear and give the tofu a nice golden color.
To add even more flavor, I’ve added flavorful sauteed onions. I have a thing for them lately and they never disappoint! If you’re not a fan of onions, feel free to leave them out. Adding tomato slices will add some good flavor and juices too. I’ve also added mustard to mine but vegan mayo would work too. I love all the spicy flavored mustard’s I’m seeing lately and used a combo of dijon and habanero mustard…it was so good!
A Protein Rich Sandwich
This sandwich is loaded with protein not only from the tofu but also from the bread I used. At the moment I’m loving Dave’s Killer Bread. Make great bread and they will come! Two slices of this bread gives me 10 grams of protein and 10 grams of fiber. That’s pretty amazing in itself. The tofu will add another 15 grams boosting the protein content of this sandwich to 25 grams. That’s slightly more than half of the day’s recommended amount for the average adult female and slightly less for males. Not too shabby at all and it’s a killer sandwich!
I’d also like to mention that I’m so happy to see tofu has been given a good seal of approval from World’s Healthiest Foods. I value their opinion and use their information all the time when researching. They are an unbiased group with the health of the consumer in mind.
Once you’ve layered your sandwich with all the desired ingredients, slice in half and serve.
There you have it, amazingly simple, yet flavorful Toasted Avocado-Tofu Sandwich, made easy! For all those tofu nay-sayers out there, give this one a try you may just fall in love!Print
TOASTED AVOCADO-TOFU SANDWICH + SAUTEED ONIONS
This is my substitute for an egg & avocado sandwich. It’s works for me, hope you find it’s good for you too!
- Prep Time: 10 min
- Cook Time: 10 min
- Total Time: 20 minutes
- Yield: Makes 3 Sandwiches
- Category: Entree, Sandwich
- Cuisine: Vegan
- 1 block organic extra firm or firm tofu, about 14 – 16 oz.
- 2 tablespoons olive or grapeseed oil, divided
- garlic powder
- mineral salt
- fresh cracked pepper
- 1 onion, thinly sliced
- 1 tomato, thinly sliced, optional
- 1 – 2 medium avocados
- 6 slices bread of choice
- leafy greens of choice
- favorite mustard or vegan mayo, to spread
Slice and press tofu: Remove tofu from package, turn on it’s side and carefully slice into 3 slabs. Place slabs between 2 clean dishcloths or towels, lay a heavy object over top to press out excess moisture. I used my large cutting board but a heavy cookbook will do the job too. Let set under pressure for about 10 minutes.
Saute onions: Peel and cut the ends off the onion, lay onion cut side down and cut in half. Slice onion into thin strips, about 1/8 – 1/4 inch. Heat 1 tablespoon oil in a skillet or medium size pan over medium heat. Add onions and cook, stirring frequently, until golden and browned on the edges, about 10 minutes. Remove from pan and set aside. If you happen to leave your onions in the pan take note that they may continue cooking from the heat of the pan, pay close attention so they don’t burn too much.
Pan-fry tofu: Heat 1 tablespoon oil over medium-high heat in a cast iron skillet or pan. Add tofu and cook without touching for about 4-5 minutes per side, or until golden brown. Sprinkle with salt and garlic powder after the first flip.
Prepare bread & avocado: Toast your bread, or not, and slice your avocado. You may even prefer to mash your avocado right in its shell with the back of a fork and spread like butter. I find I use the latter method most often.
Assemble: Layer your sandwich as you like. I layered mine from bottom to top with mustard (dijon and habenaro mix), leafy greens, tofu, sauteed onions, salt & pepper, avocado and more mustard. Every bite was so delicious!
I suggest using only non-gmo, pref. organic, tofu. Tofu is very inexpensive and non-gmo/organic tofu is only a few cents more. Make the splurge!The addition of sliced tomato on the sandwich is delicious but here I chose to eat them separately.