Tofu Sandwich with Caramelized Onions
High-protein Tofu Sandwich with Caramelized Onions is the ideal vegan sandwich. Rich in vitamin B12, healthy, easy to make, and budget-friendly.
Servings: 4 people
Calories: 228kcal
Ingredients
- 14 ounces extra firm tofu pressed
- 1 ½ tablespoons nutritional yeast
- ¼ cup plus 1 ½ teaspoons coconut aminos plus more as needed
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 ¼ teaspoons sriracha or kimchi sriracha
- 2 teaspoons neutral flavored cooking oil
- ½ large white onion thinly sliced
- 4 hamburger buns
- Vegan mayonnaise to taste
- 4 large leaves green leaf lettuce or iceberg, or romaine
Instructions
- Cut the tofu into 8 rectangles of equal size.
- Make the marinade: In a large, rimmed baking dish, mix the nutritional yeast, coconut aminos, onion powder, garlic powder, and sriracha.
- Marinate the tofu: Place the tofu rectangles in the marinade in a single layer. Coat both sides generously with the marinade and set aside for at least 15 minutes, flipping them over after 10 minutes and brushing with more marinade.
- Cook the tofu: Heat the oil in a large nonstick skillet over medium-high heat. Remove the tofu from the marinade and cook for about 5 minutes on each side, or until browned. Remove the rectangles from the skillet. Set aside.
- Cook the onion: Add the onion and remaining marinade to the skillet. Cook over medium-high for about 10 minutes, or until the onion has softened and turns golden brown. Add more coconut aminos as desired to taste.
- Assemble the burgers: Meanwhile, warm the buns in a toaster oven. Spread mayonnaise onto both sides of the bun. Add two tofu rectangles, and a large lettuce leaf. Top with one fourth of the onion. Repeat for each bun. Serve immediately.
Video
Notes
- For oil-free: Bake the marinated tofu on a nonstick baking sheet at 400ºF for about 15 minutes, or until golden brown, flipping half way. Omit the cooking oil and cook the onions in the remaining marinade, plus a generous drizzle of coconut aminos, until caramelized. Substitute the vegan mayonnaise with an oil-free condiment of your choice.
Nutrition
Calories: 228kcal | Carbohydrates: 30g | Protein: 13g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 500mg | Potassium: 327mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1077IU | Vitamin C: 4mg | Calcium: 114mg | Iron: 3mg