Barbecued-Tofu Sandwich

Vegetarian
Vegan
Dairy Free
Health score
5%
Barbecued-Tofu Sandwich
45 min.
4
412kcal

Suggestions


Are you ready to elevate your lunch game with a deliciously satisfying Barbecued-Tofu Sandwich? This recipe is perfect for anyone looking to enjoy a hearty meal that is not only vegetarian but also vegan and dairy-free. With a delightful combination of flavors and textures, this sandwich is sure to please both tofu enthusiasts and skeptics alike.

Imagine biting into a warm, toasted hamburger bun filled with perfectly glazed, barbecued tofu slices. The tofu is marinated in a rich barbecue sauce, giving it a smoky, sweet flavor that pairs beautifully with the soft bun. Each bite is a delightful contrast of crispy and tender, making it a fulfilling main dish for lunch or dinner.

In just 45 minutes, you can whip up this mouthwatering sandwich that serves four, making it an excellent choice for a family meal or a gathering with friends. With only 412 calories per serving, you can indulge without the guilt. Plus, the recipe is simple enough for even novice cooks to master, ensuring that everyone can enjoy this tasty treat.

So, gather your ingredients and get ready to impress your taste buds with this Barbecued-Tofu Sandwich. It’s not just a meal; it’s a celebration of flavors that showcases how delicious plant-based eating can be!

Ingredients

  • cup barbecue sauce 
  • 0.3 cup flour all-purpose
  • ounce hawaiian rolls 
  • 0.1 teaspoon salt 
  • 14 ounce tofu firm drained cut into 8 (1/2-inch-thick) slices
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • paper towels
  • knife
  • measuring cup

Directions

  1. Place tofu on several layers of paper towels; cover with additional paper towels.
  2. Let stand 1 hour, pressing down occasionally.
  3. Sprinkle slices with salt.
  4. Lightly spoon flour into a dry measuring cup; level with a knife.
  5. Place flour in a shallow dish; dredge tofu slices in flour.
  6. Heat oil in a large nonstick skillet over medium-high heat.
  7. Add tofu; brush half of barbecue sauce over tofu, and cook 2 minutes. Turn slices over; brush with remaining barbecue sauce, and cook 3 minutes or until tofu is glazed.
  8. Place 2 tofu slices on bottom halves of buns; cover with tops of buns.

Nutrition Facts

Calories412kcal
Protein15.65%
Fat18.15%
Carbs66.2%

Properties

Glycemic Index
38
Glycemic Load
22.95
Inflammation Score
-4
Nutrition Score
10.556956462238%

Nutrients percent of daily need

Calories:412.38kcal
20.62%
Fat:8.26g
12.71%
Saturated Fat:1.19g
7.46%
Carbohydrates:67.81g
22.6%
Net Carbohydrates:65.07g
23.66%
Sugar:28.19g
31.32%
Cholesterol:0mg
0%
Sodium:1093.39mg
47.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.03g
32.07%
Selenium:19.88µg
28.4%
Vitamin B1:0.41mg
27.07%
Manganese:0.47mg
23.74%
Calcium:230.88mg
23.09%
Iron:4.08mg
22.65%
Folate:73.79µg
18.45%
Vitamin B3:3.41mg
17.06%
Vitamin B2:0.26mg
15.29%
Fiber:2.74g
10.96%
Phosphorus:82.82mg
8.28%
Potassium:246.21mg
7.03%
Copper:0.13mg
6.42%
Magnesium:24.63mg
6.16%
Vitamin K:6.11µg
5.82%
Vitamin E:0.82mg
5.49%
Vitamin B6:0.09mg
4.7%
Zinc:0.61mg
4.06%
Vitamin A:160.73IU
3.21%
Vitamin B12:0.11µg
1.89%
Vitamin B5:0.16mg
1.63%
Vitamin C:1.17mg
1.41%
Source:My Recipes