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Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich

Savory Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich Delight

This Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich is a vegan twist on the classic BLT, packed with flavor and nutrition.
Prep Time 30 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 2 sandwiches
Course: Lunch
Cuisine: Vegan
Calories: 450

Ingredients
  

For the Tofu
  • 1 block super firm tofu Opt for high-protein variety for best results.
  • ¼ cup tamari Can substitute with soy sauce or coconut aminos.
  • 1 tablespoon maple syrup Light brown sugar can be a budget-friendly substitute.
  • 1 tablespoon vinegar
  • ¼ cup vegetable broth
  • 2 tablespoons oil For cooking the tofu.
  • 1 teaspoon liquid smoke Optional but enhances flavor.
  • 1 teaspoon smoked paprika
  • ½ teaspoon allspice
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • a pinch white pepper
For the Spread
  • 1 ripe avocado Provides a creamy base.
  • 1 tablespoon fresh chopped dill Can substitute with other fresh herbs.
For the Sandwich Assembly
  • 2 slices tomatoes Use peak-season for best flavor.
  • 2 leaves lettuce Crisp romaine or leafy greens.
  • 2 rolls ciabatta Any preferred bread option.

Equipment

  • medium bowl
  • non-stick skillet
  • Sharp knife
  • resealable bag
  • Paper towels

Method
 

Step-by-Step Instructions
  1. In a medium bowl, whisk together tamari, maple syrup, vinegar, vegetable broth, oil, liquid smoke, and spices.
  2. Slice tofu lengthwise into three slabs and then into strips. Lay on paper towels to drain moisture.
  3. Place tofu in a dish or resealable bag, pour marinade over, and let marinate for at least 30 minutes or overnight for best results.
  4. Heat a skillet over medium heat, add oil, and arrange marinated tofu strips. Cook for 4-5 minutes on each side until golden brown.
  5. Mash avocado with lime zest, juice, salt, and dill until smooth to create the spread.
  6. Slice ciabatta rolls, spread avocado mixture, layer with tomatoes, tofu, and lettuce, and close the sandwich.

Nutrition

Serving: 1sandwichCalories: 450kcalCarbohydrates: 40gProtein: 25gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gSodium: 600mgPotassium: 700mgFiber: 12gSugar: 5gVitamin A: 500IUVitamin C: 15mgCalcium: 200mgIron: 3mg

Notes

Store assembled sandwiches in parchment or foil for up to 3 days. Leftover tofu can be kept in an airtight container for up to 5 days.

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