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Summer Smoky Tofu Lettuce Tomato

Summer Smoky Tofu Lettuce Tomato Sandwich – A Flavorful Treat

Enjoy the vibrant flavors of Summer Smoky Tofu Lettuce Tomato, a twist on the classic BLT that's protein-packed and meal prep friendly.
Prep Time 30 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 2 sandwiches
Course: Dinner
Cuisine: Vegan
Calories: 400

Ingredients
  

For the Tofu
  • 1 block Dense Vacuum-Sealed Tofu Use this for optimal texture and flavor.
  • 1 teaspoon Smoked Paprika Adds a rich, smoky flavor.
  • 1/2 teaspoon Garlic Powder Infuses a subtle depth of flavor.
  • 1 teaspoon Liquid Smoke Optional, but intensifies smoky essence.
  • 2 tablespoons Maple Syrup Caramelizes tofu for a touch of sweetness.
  • 1/4 cup Tamari Gluten-free soy sauce alternative.
For the Avocado Spread
  • 1 whole Ripe Avocado Mash until smooth.
  • 1/4 cup Fresh Dill Brightens the flavor.
  • 1 tablespoon Lime Juice Adds refreshing zing.
  • 1 teaspoon Lime Zest For enhanced flavor.
  • 1 pinch Salt Enhances all flavors.
For the Assembly
  • 2 rolls Ciabatta Rolls Holds layers together well.
  • 2 whole Fresh Tomatoes Use peak-season tomatoes for best flavor.
  • 4 leaves Crisp Lettuce Adds refreshing crunch.

Equipment

  • Griddle or Non-Stick Skillet
  • medium bowl
  • small bowl
  • Sharp knife
  • Shallow Dish

Method
 

Step-by-Step Instructions
  1. In a small bowl, whisk together ¼ cup tamari, 2 tablespoons maple syrup, 1 tablespoon vinegar, 2 tablespoons broth, 1 tablespoon olive oil, 1 teaspoon liquid smoke, and your spices: 1 teaspoon smoked paprika, ½ teaspoon garlic powder, ½ teaspoon onion powder, and a pinch of white pepper to create the marinade.
  2. Carefully drain and pat dry the tofu, cut it in half lengthwise, and slice into thin 1/8-inch strips.
  3. Place the tofu strips in a shallow dish, pour the marinade over, and ensure each piece is fully coated. Allow to marinate for at least 30 minutes.
  4. Heat a skillet over medium-high heat and add olive oil. Cook the marinated tofu strips for 4-5 minutes until golden and crispy on one side, then flip and sauté for an additional 3-4 minutes.
  5. In a medium bowl, mash the avocado, then mix in lime juice, lime zest, dill, and salt until well combined.
  6. Spread the creamy avocado mixture on cut ciabatta rolls, layer with fresh tomatoes and smoky tofu strips, and top with crisp lettuce.

Nutrition

Serving: 1sandwichCalories: 400kcalCarbohydrates: 40gProtein: 20gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 4gVitamin A: 20IUVitamin C: 40mgCalcium: 6mgIron: 15mg

Notes

Store leftover avocado spread and smoked tofu in airtight containers in the fridge for up to 5 days. Assemble the sandwich just before serving to prevent sogginess.

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