Tlt Tofu Lettuce Tomato Sandwich
Elevate your sandwich game with this TLT Tofu Lettuce Tomato Sandwich, a plant-based twist on the classic BLT. Featuring crispy, smoky tofu marinated in a savory blend of soy sauce, maple syrup, and liquid smoke, this sandwich is packed with bold flavors and wholesome ingredients. Paired with fresh lettuce, juicy tomato slices, and a creamy layer of vegan mayonnaise on toasted whole-grain bread, this recipe delivers the perfect combination of texture and taste. Ready in just 35 minutes, this quick and easy vegan sandwich is ideal for lunch, a light dinner, or your next picnic. Whether you're a tofu enthusiast or new to plant-based eating, this recipe is sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 3 tbsp Soy sauce
- 1 tbsp Maple syrup
- 1 tsp Liquid smoke
- 1 tsp Smoked paprika
- 0.5 tsp Garlic powder
- 2 tbsp Olive oil
- 8 slices Sandwich bread (whole grain or any preference)
- 4 large leaves Lettuce leaves
- 1 large Tomato
- 4 tbsp Vegan mayonnaise
- 0.25 tsp Salt
- 0.25 tsp Black pepper
Instructions
Press the tofu to remove excess water by placing it between two plates and weighing the top plate down with a heavy object for 15 minutes. Pat dry with paper towels.
Slice the tofu into thin rectangular strips, about 1/4 inch thick.
In a bowl, whisk together soy sauce, maple syrup, liquid smoke, smoked paprika, garlic powder, and 1 tablespoon of olive oil to create a marinade.
Place the tofu strips in a shallow dish and pour the marinade over them. Ensure each piece is well-coated. Let the tofu marinate for 15 minutes, flipping occasionally.
Preheat a nonstick skillet over medium heat and add the remaining 1 tablespoon of olive oil.
Cook the marinated tofu strips in the skillet for 3–4 minutes per side, or until crispy and golden brown. Remove from heat and set aside.
Toast the bread slices until golden and slightly crispy (optional).
Slice the tomato into thin, even slices and season with a pinch of salt and pepper.
To assemble the sandwich, spread 1 tablespoon of vegan mayonnaise on one side of each slice of bread.
Layer the sandwich as follows: Start with lettuce, then a few slices of tomato, followed by several pieces of the crispy tofu. Top with the other slice of bread, mayo-side down.
Repeat for the remaining sandwiches.
Serve immediately and enjoy your delicious TLT sandwiches!
Nutrition Facts
Calories |
487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 985 mg | 43% | |
| Total Carbohydrate | 51.8 g | 19% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 11.4 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 463 mg | 36% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 445 mg | 9% | |
*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.
