Protein Packed Veggie Sandwich
Protein Packed Veggie Sandwich with marinated sliced tofu, flavorful spreads, crunchy veggies and creamy avocado.
As a vegetarian do you ever go to a deli with a hope for a good vegetarian sandwich that is not only loaded fresh veggies but also packed with flavors and includes some plant based protein, and get highly disappointed?? I do not know about you but as a vegetarian I am always returning disappointed from deli places. Sandwiches are one of the easiest and quickest things to make in my opinion. But you have to be smart about the ingredients you use in it. I love me some flavorful semi homemade sandwiches that comes together quickly. And have lots of fiber as well as protein, especially on busy weekdays.
There are few items I like to keep handy in my fridge throughout the week. So I can fix up a quick lunch for me and hubby. I use the same set items to make my kid’s lunch box sandwiches to, of course with less spices. When it comes to sandwiches there are some key ingredients. Them being flavorful spread, crunchy veggies and some sort of protein.
For flavorful spread I like spicy kind like Harissa spread, Bomba sauce, hummus, Zhoug sauce and of course OG Cilantro Mint Chutney! For veggies, I like to have sliced cucumbers, onions, peppers, boiled beets, micro greens, baby spinach etc. And for protein I like to marinate thinly sliced tofu in submarine dressing like oil/vinegar mix. Adding gut friendly PICKLED ONIONS and PICKLED JALAPENOS adds that extra layer of flavors. Honestly if you have some of the above ready as part of your meal prep and grocery haul, then it becomes super easy and quick to fix up a sandwich that is nutrients dense as well as delicious!
This quick and easy Protein Packed Veggie Sandwich has some store bought ingredients for the ease. And some prep ahead items for adding protein and flavors. I love the fact that this sandwich is super forgiving and can be modified based on your preference as well as your taste palette. It is spicy, tangy, crunchy and loaded with nutrients. I strongly suggest you follow the instructions of prepping ahead so make your life easy.
If you are like me and love a good sandwich like this one, check out BOMBAY CHUTNEY SANDWICH, GRILLED GOAT CHEESE AND BEET ROOT SANDWICH, KANDA BATAKA TOASTIES, MUSHROOM KEEMA GRILLED CHEESE. I am a sucker for flavor loaded sandwiches and I guarantee you none of the above will fail you at any given point! If you end up making this Protein Packed Veggie Sandwich or any other sandwiches from my blog, leave me a comment below. You can also reach me at my Instagram @myvegetarianroots to give me a feedback. I would love to know your thoughts!
Happy & Healthy Eating!
Protein Packed Loaded Veggie Sandwich
Ingredients
- 12 oz Big Mountain Foods Soy-Free Fava Tofu medium firm or firm
- 8 slices Choice of Bread preferably big thick slices of either sourdough or french
- ¼ cup Harissa Spread I like Trader Joes brand, you can simply sub it with choice of hot chili pepper paste or even Indian style Lasaniyu Marchu
- 8 oz Roasted Red Peppers Hummus I like Simple Truth Organic brand
- 8 oz Zhoug Sauce I like Trader Joes brand, you can simply sub it Cilantro Mint Chutney
- 2 Avocado
- ½ cup Submarine Dressing I like Wegmans or Beano's brand
- 2 oz Micro Greens I like AeroFarms brand
- ½ cup Pickled Onions recipe is on my blog
- ¼ cup Pickled Jalapeno I like Indian style Pickled Jalapeno with ground mustard and turmeric, recipe is on my blog
- 2 tbsp Chaat Masala/Jiradu/Choice of seasoning
- 1 English Cucumber, thinly sliced
Instructions
Steps to prep ahead (make it part of your meal prep)
- Press down tofu to remove as much water as possible, Thinly slice the tofu block and marinate it in submarine dressing for 30 minutes, best if you marinate it for few hours or over night.
- Make PICKLED ONIONS and PICKLED JALAPENO ahead of time. If using Mint Cilantro Chutney instead of Zhoug sauce, follow this linked recipe.
Assembling of the sandwich
- For each sandwich, toast two slices of bread. Spread Harissa and top it with hummus on one slice, while spread Zhoug/green chutney and top it with sliced avocado on the other slice.
- Place marinated sliced tofu on top of hummus layer, place pickled onions on top of avocado layer.
- Place sliced cucumber and pickled jalapeno on top of the sliced tofu later, while place pickled onions and micro greens on top of avocado layer.
- Sprinkle generous amount of chaat masala/jiradu/choice of seasoning on both layered sliced.
- Stack the sandwich together, cut it in half and enjoy with side of chips and choice of beverage!