I want to share a fantastic recipe that combines a Latin American favorite with a healthy twist: the Tofu Guacamole Sandwich. This sandwich is perfect for anyone who loves vibrant flavors but is also looking for a quick and nutritious meal.
Guacamole is a classic in Latin American kitchens, and it’s not just delicious—it’s also packed with healthy fats from avocados. For this sandwich, I’ve added tofu, a great source of protein, making it a hearty choice for lunch or a light dinner.
This Tofu Guacamole Sandwich is super easy to make. You just need some ripe avocados, a block of firm tofu, fresh lime, cilantro, and your favorite bread. The creamy guacamole pairs wonderfully with the subtly seasoned tofu, all sandwiched between slices of toasted bread. It’s a simple meal, but it’s full of flavors and textures that will keep you coming back for more.
Whether you’re a busy student, a working professional, or just someone looking for a delicious, healthy meal, this sandwich is sure to satisfy. Let’s get into the kitchen and start cooking!
Chef’s Notes – Tofu Guacamole Sandwich
- Tofu Texture: For the best texture in the roasted tofu, press it thoroughly to remove excess moisture. This step is crucial as it helps the tofu hold together better during roasting and absorb flavors more effectively.
- Guacamole Freshness: To keep the guacamole vibrant and green, add lime juice promptly after cutting the avocados. Lime juice not only enhances flavor but also significantly reduces browning.
- Customizable Heat: Adjust the spiciness of the guacamole to suit your taste. If the jalapeño pepper provides too much heat, try removing the seeds or reducing the amount used. For an extra kick, consider adding a splash of hot sauce.
- Serving Suggestions: Complement the sandwich with a side salad or your favorite soup to round out the meal. This not only adds variety but also increases nutritional value.
- Bread Choices: While whole grain bread is recommended for a healthier option, feel free to experiment with different types of bread like ciabatta or sourdough to alter the texture and flavor profile of your sandwich.
Tofu Guacamole Sandwich
Get ready to elevate your lunch game with this mouthwatering Roasted Tofu and Guacamole Sandwich! Packed with creamy guacamole and perfectly roasted tofu, this sandwich is a delightful blend of flavors and textures. It’s simple, healthy, and sure to impress. Perfect for a quick lunch or a light dinner, this recipe is a must-try for anyone looking to enjoy a nutritious and satisfying meal.
4
servings20
minutes30
minutes350
kcal2
hours2
hours50
minutesKeep the screen of your device on
Ingredients
For the Guacamole
2 large ripe avocados
Juice of 1 lime
1 large tomato, seeded and diced
1 small red onion, finely chopped
1/2 jalapeno pepper, minced and seeded
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon cayenne pepper
1/2 teaspoon kosher salt
2 tablespoons fresh cilantro, chopped
For the Roasted Tofu
1 pound firm tofu
1 tablespoon vegetable oil (canola or similar)
8 slices whole grain sandwich bread
3 tablespoons plant-based butter
- Alternative Ingredients:
For Avocados: Substitute with mashed peas for a lower-fat option.
For Lime: Use lemon juice if lime is unavailable.
For Tomato: Replace with diced bell peppers for a different texture.
For Red Onion: Use green onions or shallots as a milder alternative.
For Jalapeno Pepper: Substitute with green chilies for less heat.
For Firm Tofu: Use extra-firm tofu for a denser texture.
For Canola Oil: Olive oil can be used as a healthier alternative.
For Vegan Butter: Regular butter can be used if not vegan.
Directions
- Prepare Guacamole – In a large mixing bowl, scoop out the avocado flesh and mix with lime juice to prevent browning. Add ground cumin, garlic powder, cayenne pepper, and kosher salt. Mash the mixture until smooth using a potato masher or fork. Fold in the diced tomato, chopped red onion, minced jalapeno pepper, and chopped cilantro. Cover and refrigerate for at least an hour to let the flavors meld.
- Press Tofu – Place the tofu on a rack over a baking sheet and cover with plastic wrap. Place a heavy weight on top (such as two bottles of juice) to press out excess water from the tofu. This process will take about 2-4 hours.
- Slice and Marinate Tofu – Once pressed, slice the tofu into half-inch thick pieces and then cut diagonally into triangles. Toss the tofu triangles gently in a bowl with vegetable oil to coat evenly.
- Roast Tofu – Preheat your oven to 400°F (200°C). Arrange the tofu triangles in a single layer on a greased baking sheet. Bake for 30 minutes, flipping halfway through to ensure even roasting.
- Assemble Sandwich – Spread a thin layer of plant-based butter on each slice of sandwich bread. Spread about 2 tablespoons of guacamole on each slice of bread. Top with 3-4 pieces of roasted tofu per sandwich slice. Serve immediately while the tofu is warm.
Equipment
- knife and cutting board
- toaster oven broiler set
- plastic wrap
- heavy weight
- metal baking sheet
- Sauté Pan
- mini chopper or coffee grinder
- large mixing bowl
Nutrition Facts
- Calories: 350kcal
- Carbohydrates: 35g
- Protein: 12g
- Fat: 20g
- Saturated Fat: 3g
- Cholesterol: 0mg
- Sodium: 450mg
- Potassium: 600mg
- Fiber: 8g
- Sugar: 4g
- Vitamin A: 10IU
- Vitamin C: 25mg
- Calcium: 15mg
- Iron: 20mg
FAQ – Tofu Guacamole Sandwich
What can I use if I don’t have a tofu press?
You can create a simple setup at home by wrapping the tofu in a clean kitchen towel or several layers of paper towels, placing it on a plate, and then putting a heavy object like a cast iron skillet or a couple of heavy books on top. Allow it to press for about 2-4 hours.
How can I store leftover guacamole without it turning brown?
An effective way to store guacamole and prevent it from browning is to press plastic wrap directly onto the surface of the guacamole, ensuring no air is trapped between the guacamole and the wrap. Store it in the refrigerator like this, and it should stay fresher longer.
Can I make this sandwich ahead of time?
This sandwich is best enjoyed fresh, particularly because of the guacamole. However, you can roast the tofu ahead of time and store it in the refrigerator. When ready to serve, reheat the tofu slightly in a toaster oven or on a pan, and assemble your sandwich with freshly prepared guacamole.
Is there a low-carb option for this sandwich?
For a lower carb version, you can use lettuce wraps instead of bread. Large, sturdy lettuce leaves like romaine or iceberg are great alternatives that add crunch and freshness without the carbohydrates.
What are some vegan butter alternatives for spreading on the bread?
If you prefer not to use vegan butter, you can opt for a light brushing of olive oil or avocado oil. These oils will add a subtle flavor and help crisp the bread when toasted.
