Recipes: Tofu sandwiches – two ways

Now tofu gets a bad rep – if you’ve only tried tofu in its raw state without any flavouring, then fair enough, you’re probably not going to agree with me that it’s one of the best foods ever. But there is a reason that vegans and vegetarians alike love it. It absorbs flavours really well, it gives a chewy texture that vegetables don’t tend to provide and it can be a good replacement for the protein part of a meal.

Here are two lunch ideas for on-the-go, both tofu based sandwiches – and both absolutely, bloody delicious!

Tofu and salad ciabatta (makes two sandwiches)

tofu sandwich


For the tofu
1 block of tofu (Tofoo Co is my favourite)
1 tbsp sesame oil
1 tbsp soy sauce
1 tbsp black onion seeds / nigella seeds
1 tsp garlic granules/flakes
1 tsp cayenne pepper
1 tbsp mirin

For the rest of the sandwich
Ciabatta rolls
Vegan mayo (Vegannaise is my favourite – you can buy it at Sainsburys and health food shops)
Garlic granules/flakes
Olive tapenade
Spinach or salad leaves
2-3 sun-dried tomatoes
1 avocado
Black pepper


  1. Mix all of the tofu ingredients together in a bowl (except the tofu) to make a marinade.
  2. Drain and then cut the tofu into thin slices, about 1/4 – 1/2 cm thick.
  3. Dip the tofu slices into the marinade and then lay out on a lined baking tray.
  4. Bake in the oven for around 15-20 minutes at 200°C. You should end up with the tofu a nice chewy consistency, not too crispy!
  5. I usually do the above steps the day before or at the weekend and have the tofu slices ready to go in the fridge. Now time to make the sandwich!
  6. Slice the ciabatta roll in half and then toast slightly.
  7. Spread 1 tbsp of vegan mayo on the inside of the top part of the bread and then sprinkle over some of the garlic granules/flakes (to make a tasty garlic mayo).
  8. On the inside of the bottom part of the bread spread 1 tbsp of olive tapenade. You can get little jars in supermarkets near the olives, pickles etc.
  9. Spread a couple of tbsps of sauerkraut on top of the olive tapenade.
  10. Then add a handful of washed spinach/salad leaves on top of the sauerkraut.
  11. Next add 1-2 sliced sun-dried tomatoes and half the avocado chopped into little chunks.
  12. Finally add your tofu slices and a little black pepper and put the top part of the bread on top!
  13. Slice in half and then repeat the above for the second sandwich.

tofu sandwich 2


Greek salad pittas

Ingredients (makes 4 pittas)

4 pitta breads

For the tofu
1 block of tofu
1 tbsp olive oil
1 tsp garlic granules/flakes
1 tsp dried oregano
1 tsp dried basil
Salt and black pepper

For the salad
Salad leaves of choice (1 bag)
1/2 cucumber (cut into chunky cubes)
1 red pepper (chopped finely)
Jar of artichokes (you can get them where the olives, pickles etc are in supermarkets)
10-12 sun-dried tomatoes (chopped)
2 tbsp olive tapenade

For the coconut dressing
Coconut yoghurt
Extra v olive oil
1 tsp garlic granules/flakes
1 tsp dried basil
Salt and pepper

tofu salad


  1. Mix the tofu ingredients together (except the tofu) and add a little water to make a marinade.
  2. Drain and then cut the tofu into small cubes. Mix the cubes into the marinade and leave for 15 – 30 mins.
  3. Place the marinated tofu cubes onto a lined baking tray and cook for 15-20 minutes until the tofu is golden and a chewy consistency – be careful not to let it get crispy and dry.
  4. I usually make the tofu in advance and keep in a box in the fridge.
  5. Now to make the rest of the salad. Add the salad ingredients listed above to a bowl and mix together.
  6. Take another bowl and add 4 tbsps of coconut yoghurt, together with 1 tbsp extra v olive oil, the garlic granules/flakes and basil – then a pinch of salt and pepper and mix together.
  7. Add your salad, tofu and coconut dressing to small lunch boxes and then make your pitta when you’re ready to eat it. (A tip for pitta breads is to heat them in a toaster for a minute to help open them up!)






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