High Protein Classic Vegetable Sandwich
Elevate your lunch game with a hearty and nutritious twist on the classic vegetable sandwich! This High Protein Classic Vegetable Sandwich is a powerhouse of flavors and nutrients, featuring crisp whole-grain bread layered with creamy hummus, golden pan-seared tofu, and an array of fresh vegetables like red bell pepper, cucumber, tomato, and baby spinach. The addition of ripe avocado lends a velvety texture, while a splash of lemon juice and a sprinkle of fresh cilantro brighten the flavors. Packed with plant-based protein from the tofu and hummus, this sandwich is a satisfying yet light option perfect for busy weekdays or meal prep. Ready in just under 30 minutes, this high-protein vegan sandwich recipe is a delicious fusion of health and taste that’s sure to become your go-to lunch idea!
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Recipe Information
Ingredients
- 8 slices Whole-grain bread
- 1 cup Hummus
- 200 grams Firm tofu
- 1 medium Red bell pepper
- 1 small Cucumber
- 0.5 medium Red onion
- 1 medium Tomato
- 1 cup Baby spinach leaves
- 1 medium Avocado
- 1 tablespoon Olive oil
- 0.5 medium Lemon
- to taste Salt
- to taste Black pepper
- 0.25 cup Cilantro
Instructions
1. Start by preparing the tofu. Press the tofu to remove excess moisture. Cut the tofu into thin slices or cubes.
2. Heat olive oil in a non-stick pan over medium heat. Add the tofu slices and cook for about 5 minutes, flipping halfway, until golden brown. Season with a pinch of salt and black pepper. Set aside.
3. Wash all the vegetables thoroughly. Thinly slice the red bell pepper, cucumber, red onion, and tomato.
4. Halve the avocado, remove the pit, and scoop out the flesh. Slice the avocado into thin strips.
5. Chop cilantro finely.
6. Toast the whole-grain bread slices lightly if desired for extra crunch.
7. Spread a generous amount of hummus on each of the 8 slices of bread.
8. On four slices of bread, layer the cooked tofu, sliced bell pepper, cucumber, red onion, tomato, and avocado.
9. Sprinkle baby spinach leaves and cilantro over the vegetables.
10. Squeeze fresh lemon juice over the sandwich fillings for added flavor.
11. Top each sandwich with the remaining hummus-covered bread slices, hummus side down. Press gently to combine.
12. Cut each sandwich in half if desired, secure with a toothpick, and serve immediately.
Nutrition Facts
Calories |
1834 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.0 g | 126% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 22.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5545 mg | 241% | |
| Total Carbohydrate | 200.8 g | 73% | |
| Dietary Fiber | 48.2 g | 172% | |
| Total Sugars | 39.3 g | ||
| Protein | 67.7 g | 135% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 620 mg | 48% | |
| Iron | 19.7 mg | 109% | |
| Potassium | 3077 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
