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