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A Veg sandwich is seen in a slice, along with a few more sandwich slices seen in the white plate.

Grilled Tofu Avocado Sandwich

Grilled Tofu Avocado Sandwich with smoky, golden Tofu and a chunky Avocado veg mix, on a sourdough bread. High-protein, ready in 20 minutes.
Prep Time: 5 minutes
Cook Time: 10 minutes
Assembling: 5 minutes
Servings: 3

Ingredients

  • 1 Avocado
  • ¼ Cup Green pepper chopped
  • ¼ Cup Onion
  • ¼ Cup Tomato Chopped
  • 1 teaspoon Lemon Juice
  • ½ Cup Firm Tofu
  • 2 teaspoon Olive Oil
  • 1 teaspoon spice mix
  • 1 teaspoon Red chilli flakes
  • 1 teaspoon Garlic powder
  • ½ teaspoon Red Paprika powder
  • ¾ teaspoon Salt
  • 6 Bread Slices

Instructions

Grill the tofu.

  • Heat a skillet or grill pan over medium-high heat.
  • Add a thin layer of olive oil.
  • Add in the red paprika powder or spice mix.
  • Lay tofu slices in a single layer and cook about 3 to 5 minutes per side, until golden with a few darker marks.
  • If your pan looks dry, add a small drizzle of oil so the tofu browns, not steams.

Mix the avocado base.

  • In a bowl, mash avocado with a fork. Choose your texture: smooth for a creamy spread, or chunky for more bite.
  • Stir in chopped onion, tomato, and green pepper.
  • Add garlic powder, red chili flakes, salt, and a little extra mixed seasoning.
  • Add Lemon/Lime Juice and mix.
  • Taste it now. If it tastes “fine” but not great, it usually needs another pinch of salt or a squeeze of lemon or lime.
  • Crush the grilled tofu into the avocado mix.
  • Add the warm tofu to the bowl and gently crush it with your fork.
  • Don’t turn it into paste. Aim for bite-size pieces so the sandwich feels hearty and you still get those grilled edges.

Assemble the Sandwich.

  • Spoon the filling onto bread.
  • If you’re adding greens or pickles, place them on top of the filling, not under it (they can make the bread wet).
  • If your tomato seems extra juicy, drain it on a paper towel first so the filling doesn’t turn runny.
  • Crisp the sandwich in olive oil.
  • Heat the skillet or your griller over medium heat.
  • Brush or drizzle olive oil on the outside of the bread, then grill the sandwich 2 to 4 minutes per side until browned and warmed through.
  • Press gently with a spatula to help it crisp and hold together.
  • Slice and serve while it’s hot.

Notes

  • Use firm vegetables like carrot, corn etc.
 
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