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Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich

Irresistible Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich

Enjoy this Summer Smoky Tofu Lettuce Tomato (TLT) Sandwich packed with protein and fresh flavors for a perfect summer meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 55 minutes
Servings: 2 sandwiches
Course: Dishes
Cuisine: Vegan
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Smoky Tofu
  • 1 block super firm tofu Use high protein tofu for best texture and flavor absorption
  • 1 teaspoon liquid smoke Optional, but enhances smoky flavor
  • 2 tablespoons maple syrup Caramelizes the tofu when cooked; light brown sugar can substitute
  • 1/4 cup tamari For umami punch; substitute with soy sauce for gluten-free
  • 1 teaspoon smoked paprika Adds rich smokiness reminiscent of bacon
  • 1 tablespoon olive oil For cooking
  • 1 tablespoon nutritional yeast
  • 1 tablespoon vinegar
  • 1/4 cup vegetable broth
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon allspice
  • 1/4 teaspoon white pepper
For the Sandwich Assembly
  • 2 medium tomatoes Choose peak-season tomatoes for juiciness
  • 1 ripe avocado Creamy spread; mix with dill for added flavor
For the Spread
  • 1 teaspoon lime zest Adds zesty freshness to the sandwich
  • 1 tablespoon lime juice Balances the creaminess of the avocado

Equipment

  • Mixing Bowl
  • griddle or non-stick skillet

Method
 

Preparation
  1. In a mixing bowl, whisk together tamari, maple syrup, vinegar, vegetable broth, olive oil, and liquid smoke.
  2. Add nutritional yeast, smoked paprika, garlic powder, onion powder, ground coriander, allspice, and white pepper.
  3. Slice tofu into 1/8-inch strips, place in a shallow dish, and pour the marinade over. Cover and refrigerate for at least 30 minutes.
  4. Heat a griddle or skillet over medium-low heat, drizzle with oil, and cook marinated tofu for 4-5 minutes on each side until golden.
  5. Mash the avocado with lime zest, lime juice, and dill; season with salt. Set aside.
  6. Assemble the sandwich by spreading avocado on ciabatta, layering tofu, tomato slices, and lettuce before closing.

Nutrition

Serving: 1sandwichCalories: 450kcalCarbohydrates: 45gProtein: 25gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 600IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Marinate tofu overnight for better flavor absorption. Use ripe avocados and fresh ingredients for optimal taste.

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