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Grilled Sesame Tofu Sandwich

Look at the beauty of this Grilled Sesame Tofu Sandwich. How delicious! The flavor of the sesame seed oil with the soy sauce is a perfect balance for your taste buds.  I like to make this on days when I really want to treat myself to a good lunch.  Maybe on a Saturday afternoon when I have plenty of time to pamper myself with delicious food.  The high protein in the tofu and whole grains in the toast provide the perfect workout recovery meal that is perfectly well balanced.  

tofu sandwichTofu is made from curdled soy milk that the water has been removed from.  It tends to be fairly bland so it is great to marinate and flexible for whatever flavors you want to add. Tofu tends to have a meat like texture that many people like.  It is a great source of protein from that soy and provides a healthy dose of calcium and manganese. I know that many people struggle with properly cooking their tofu, but I think that I have perfected it in this recipe for you.  Tossing your tofu on the grill helps add an extra crispiness, and requires little work.

First, you’ll take your tofu and marinate it in a small bowl.  The marinade is a simple combo of sesame seed oil and soy sauce.  Let the tofu sit in the marinade for about 20 minutes to allow it to really soak in.  Throw the tofu on the grill for about 5 minutes or until crispy.  You can also cook it on the stove top if you don’t have a grill.  If you decide to go stove top, cook the tofu on each side for about 3 minutes.  Pop your whole grain bread in the toaster while the tofu cooks.  Finally, throw it all together with all of your favorite ingredients!

Any toppings will really work for this sandwich.  I topped mine with avocado, lettuce, tomato, onion and a thin coat of mayo.  You can try anything you want.  How about hummus or spinach? What are your favorite sandwich toppings? Let us know how you prep this in the comments below! We love hearing from you. xo

Grilled Sesame Tofu Sandwich
20 mins
5 mins
Servings: 1
  • 4 ounces of firm tofu
  • 2 teaspoons of sesame seed oil
  • 1 teaspoon of light soy sauce
  • 2 slices of 100% whole grain toast
  1. In a small bowl, marinate tofu in sesame seed oil and soy sauce for at least 20 minutes.
  2. Throw it on a grill and cook for 5 minutes OR if using a stovetop, cook for 3 minutes on each side.
  3. Enjoy it on whole wheat toast, and top your fave ingredients!
  4. For toppings, I used avocado, lettuce, tomato, onion, and a super thin coat of mayonnaise. Enjoy!

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1 Comment on Grilled Sesame Tofu Sandwich

  1. Avatar
    October 6, 2016 at 4:36 am (4 years ago)

    im vegan, and this looks delicious and doable ^_^


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