• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About Me
  • All Recipes
  • Shop
  • Work With Me
  • Contact

Rainbow Nourishments logo

menu icon
go to homepage
search icon
Homepage link
  • All Recipes
  • About Me
  • Shop
  • Work With Me
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Breakfast, Lunch and Dinner » Lunch and Dinner

    Published: Oct 10, 2018 · Modified: Dec 12, 2021 by Anthea

    Baked tofu sandwich with caramelised onion and pesto

    Pin
    Share
    Tweet
    714 Shares
    JUMP TO RECIPE
    5 from 3 votes

    Healthy vegan sandwich with baked tofu, caramelised onion and pesto.


    When I finished school, I stopped eating sandwiches as I was sooo over having overly processed bread and some meaty filling. However, it's been over a decade since I finished school and I realised that sandwiches don't have to be boring and taste like plastic. Now, my sandwiches often have fresh toasted bread, warm fillings and lots of texture. This sandwich was exactly that - a light and fluffy bread filled with marinated tofu, roasted capsicum, basil pesto and caramelised onions.

    I love this combo as the savoury and saltiness of the tofu and pesto balances out with the sweetness of the onions and capsicum. You can add or subtract as many ingredients as you like! The sandwiches last until the next day and are even better for breakfast (haha, I ran out of cereal but these sandwiches were more than tempting).

    I hope you enjoy this recipe!

    Check out my other easy vegan lunch ideas

    • Rainbow roast vegetable sandwich
    • Vegan Pita Pizza with pesto
    • Easy tomato quiche
    Print Recipe
    5 from 3 votes

    Baked tofu sandwich with caramelised onions and pesto

    Healthy vegan sandwich with baked tofu, caramelised onion and pesto.
    Prep Time10 mins
    Cook Time15 mins
    Total Time25 mins
    Cuisine: American, Vegan
    Servings: 2 sandwiches
    Author: Anthea

    Ingredients

    Sandwich filling

    • 200 g tofu
    • 2 tablespoons dried herbs, e.g. oregano, thyme and basil
    • 1 tablespoons extra virgin olive oil, optional
    • 1 red bell pepper / capsicum, deseeded
    • 1 red onion
    • 2 tablespoons balsamic vinegar
    • ½ cup baby spinach leaves

    Pesto

    • ¼ cup store-bought basil pesto OR
    • 3 garlic cloves, crushed
    • 3 tablespoons pine nuts, toasted
    • 1 cup fresh basil leaves
    • 3 tablespoons extra virgin olive oil

    Bread

    • 4 slices bread of choice, gluten-free if needed

    Instructions

    • Preheat the oven to 180C.
    • Slice the tofu thinly so it can fit nicely in a sandwich (my tofu was about 8mm thick). Rub herbs and olive oil on all sides of tofu. Slice the capsicum in quarters. Bake tofu and capsicum on a lined tray for 15 minutes or until the tofu is golden brown and the capsicum has deepened in colour.
    • For the onion, saute in a small fry pan with a dash of water for 5 minutes on high. When the onion has softened, add the balsamic vinegar and saute for 1 minute. Bring it down to medium-low heat and simmer/saute for 10 minutes until caramelised and very soft.
    • If you're making your own pesto, toast the garlic and pine nuts in a small frypan on medium heat, continuously stirring so it doesn't burn. When the garlic and pine nuts are golden brown, add to a food processor with the basil and olive oil. Process until it forms a pesto or paste-like consistency.
    • Assemble the sandwiches with the pesto, spinach leaves, tofu and capsicum and enjoy!

    Nutrition

    Serving: 1 sandwich | Calories: 660kcal | Carbohydrates: 48g | Protein: 19g | Fat: 45g | Sodium: 313mg | Potassium: 543mg | Fiber: 8g | Sugar: 12g | Vitamin A: 3358IU | Vitamin C: 88mg | Calcium: 339mg | Iron: 10mg
    Did you Make this Recipe?Rate it & leave your feedback in the comments section below, or tag @rainbownourishments on Instagram and hashtag #rainbownourishments!

    This post may contain affiliate links. As an Amazon Associate, I may earn a small commission from qualifying purchases at no additional cost to you.

    Pin
    Share
    Tweet
    714 Shares

    Reader Interactions

    Leave a Comment and Rating! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    About Anthea

    More about me →

    Popular Recipes

    • Vegan Cinnamon Babka
    • Vegan Banana Bread
    • Easy Vegan Lemon Blueberry Cake
    • Vegan Whole Wheat Pancakes
    • Buttery Vegan Brioche
    • Vegan Oatmeal Cookies

    Seasonal Recipes

    • Vegan Strawberry Cupcakes
    • Vegan Blueberry Muffins
    • Vegan Carrot Muffins
    • Vegan Gnocchi Bake with Bolognese Sauce
    • One-Pot Easy Vegan Ramen (with miso sesame soup)
    • Easy Thai Red Curry Potato Lentil Soup

    Get my cookbook

    Cover of Incredible Plant Based Desserts

    About Anthea

    More about me →

    Popular Recipes

    • Vegan Cinnamon Babka
    • Vegan Banana Bread
    • Easy Vegan Lemon Blueberry Cake
    • Vegan Whole Wheat Pancakes
    • Buttery Vegan Brioche
    • Vegan Oatmeal Cookies

    Seasonal Recipes

    • Vegan Strawberry Cupcakes
    • Vegan Blueberry Muffins
    • Vegan Carrot Muffins
    • Vegan Gnocchi Bake with Bolognese Sauce
    • One-Pot Easy Vegan Ramen (with miso sesame soup)
    • Easy Thai Red Curry Potato Lentil Soup

    Get my cookbook

    Cover of Incredible Plant Based Desserts

    Footer

    ↑ back to top

    Featured in

    Banner with 10 logos where Rainbow Nourishments has been featured.

    More

    About
    Work with Me
    Contact

    Shop

    Get my cookbook

    Follow Me

    • Instagram
    • Facebook
    • Pinterest
    • YouTube

    COPYRIGHT © 2023 · RAINBOW NOURISHMENTS · PRIVACY POLICY ·  ACCESSIBILITY POLICY