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Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich

Summer Smoky Tofu Lettuce Tomato Sandwich That Will Wow You

Experience the delightful crunch of fresh ingredients in this Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich with a satisfying protein boost.
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Prep Time 30 minutes
Cook Time 10 minutes
Marination Time 1 hour
Total Time 1 hour 40 minutes
Servings: 2 sandwiches
Course: Dinner
Cuisine: Vegan
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block super firm tofu dense, vacuum-sealed
  • 3 tablespoons tamari or soy sauce for gluten-free
  • 1 teaspoon liquid smoke optional
  • 1 tablespoon maple syrup or light brown sugar
  • 1 teaspoon smoked paprika or adjust to taste
  • 1 teaspoon allspice
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 pinch white pepper
For the Sandwich
  • 2 medium tomatoes or Campari tomatoes
  • 4 leaves lettuce any variety
  • 1 medium avocado mashed
  • 2 tablespoons dill or substitute with other herbs

Equipment

  • Medium bowl
  • griddle or non-stick skillet
  • airtight container

Method
 

Step-by-Step Instructions
  1. In a medium bowl, whisk together tamari, maple syrup, liquid smoke, and spices until well blended.
  2. Carefully drain the tofu and press it gently to remove excess water. Cut the tofu lengthwise into slabs, then into thin strips.
  3. Gently immerse each tofu strip into the marinade and refrigerate for at least one hour.
  4. Heat oil in a skillet over medium-low heat and cook the marinated tofu strips for about 4-5 minutes on each side.
  5. Mash avocado and mix with lime zest, lime juice, dill, and salt to create the spread.
  6. Spread avocado mixture on bread, layer with tomato slices, tofu strips, and lettuce. Close and serve.

Nutrition

Serving: 1sandwichCalories: 450kcalCarbohydrates: 40gProtein: 25gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gSodium: 700mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 20IUVitamin C: 25mgCalcium: 15mgIron: 20mg

Notes

Store assembled sandwiches in an airtight container for up to 3 days in the fridge. Use fresh ingredients for best flavor.

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