High-Protein Tofu Sandwich
High-Protein Tofu Sandwich made with easy vegan pastrami that's healthy, delicious, & quick to make. These deli slices of tofu taste and look just like meat.
Servings: 3 sandwiches
Calories: 210kcal
Ingredients
- 1 (14 to 16) ounce extra firm tofu or super firm (preferably frozen and thawed) pressed, and drained
- ½ small beet peeled, and quartered (use a piece the size of two walnuts)
- 1 cup vegetable broth
- 3 tablespoons apple cider vinegar
- 2 tablespoons mellow white miso
- 2 teaspoons Dijon mustard
- 1 teaspoon black pepper
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Drizzle of olive oil optional
Optional for serving:
- 6 slices rye bread
- ½ cup sauerkraut
- Vegan coleslaw
Instructions
- Slice the block of tofu thinly using a sharp chef’s knife or an extra wide peeler (cabbage grater). Place the slices in a large airtight container.
- Blend: Place the beet, vegetable broth, apple cider vinegar, miso, Dijon, black pepper, coriander, paprika, garlic powder, and onion powder into the canister of a blender. Blend on high until a smooth liquid forms.
- Marinate: Transfer the liquid to the container with the tofu. Gently toss the tofu until it is submerged in the liquid. Marinate for at least 30 minutes. You can also marinate overnight in the refrigerator.
- Preheat the oven to 425ºF. Transfer the tofu slices to a large nonstick baking sheet in a single layer. Brush both sides lightly with olive oil. Cook for about 25 minutes, or until lightly crispy. Flip the tofu over after 10 minutes and baste both sides. Baste again after 20 minutes.
- To air-fry the tofu: Preheat the air fryer to 400ºF. Cook for about 15 minutes, or until lightly crispy, flipping halfway, and basting frequently.
Notes
- Optional for the most meat-like texture: Remove the tofu from its packet and pat it dry with a paper towel or clean dish towel. Transfer the block to a freezer-safe container. Freeze for at least 24 hours. Thaw in the refrigerator overnight. Squeeze out the water from the block as much as possible with your hands before using.
- Slicing: The thinner the tofu slices, the more marinade they will absorb. I used a large vegetable peeler to slice the block along the largest rectangular side. Or you can use a sharp knife.
- Marinate the tofu for at least 30 minutes, but the longer the better. Try to leave the tofu in the marinade overnight, or prepare it in the morning to cook in the evening. If marinating for longer than 30 minutes, place the tofu and marinade in an airtight container inside the refrigerator.
- Cook the tofu in a single layer so it browns more evenly. Baste frequently with the marinade.
- Storage: Refrigerate any remaining cooked Tofu Vegan Pastrami in an airtight container for up to 5 days.
Nutrition
Calories: 210kcal | Carbohydrates: 38g | Protein: 23g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 460mg | Potassium: 234mg | Fiber: 6g | Sugar: 4g | Vitamin A: 472IU | Vitamin C: 5mg | Calcium: 75mg | Iron: 3mg
