Grilled Tofu Torta

Vegetarian
Health score
19%
Grilled Tofu Torta
1485 min.
4
510kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously satisfying vegetarian option? Look no further than this Grilled Tofu Torta! Packed with flavor and texture, this dish is perfect for anyone looking to indulge in a hearty meal without compromising on health. With a delightful combination of grilled extra-firm tofu, creamy avocado, and zesty pickled jalapeños, each bite is a burst of taste that will leave you craving more.

This recipe is not only easy to prepare but also offers a wonderful balance of protein, healthy fats, and carbohydrates, making it a well-rounded choice for any meal. The smoky flavor from the grill enhances the tofu, while the Cotija cheese adds a rich, salty touch that perfectly complements the freshness of the shredded iceberg lettuce. And let’s not forget the kick from the mild to medium Mexican hot sauce, which ties all the flavors together beautifully.

Whether you're hosting a casual get-together or simply treating yourself to a comforting meal, this Grilled Tofu Torta is sure to impress. With a preparation time of just under 25 minutes, you can whip up this delightful dish and enjoy it with friends or family. So fire up the grill and get ready to savor a delicious vegetarian feast that everyone will love!

Ingredients

  • medium avocado pitted halved thinly sliced
  • servings pepper black freshly ground
  • 15 ounce black beans drained and rinsed canned
  • ounces cotija cheese crumbled
  • 14 ounces tofu 
  • medium garlic clove finely chopped
  • 0.8 cup hot sauce such as cholula
  • cups lettuce shredded
  • servings kosher salt 
  • 0.3 cup jalapeño peppers coarsely chopped
  •  sandwich rolls split soft
  • tablespoon vegetable oil plus more for the grill grates
  • tablespoons water 

Equipment

  • paper towels
  • sauce pan
  • baking pan
  • wooden spoon
  • grill
  • aluminum foil
  • spatula
  • grill pan

Directions

  1. For the tofu:Line a work surface with a double layer of paper towels.
  2. Place the tofu on the paper towels and cover with another double layer of paper towels. Using your hands, gently press on the towels until they’re soaked through.
  3. Remove and discard the paper towels.
  4. Cut the tofu crosswise into 8 (1/2-inch) slices.
  5. Pour half of the hot sauce into an 8-by-8-inch baking dish.
  6. Heat a grill pan or outdoor grill to high (about 450°F to 550°F).Meanwhile, heat the measured oil in a small saucepan over medium heat until shimmering.
  7. Add the garlic and cook until fragrant, about 1 minute.
  8. Add the beans and water, season with salt and pepper, and stir to combine. Using the back of a fork or wooden spoon, mash about half of the beans. Cook, stirring occasionally, until warmed through, about 5 minutes.
  9. Remove from the heat and set aside.When the grill is ready, rub the grates with a towel dipped in oil.
  10. Place the marinated tofu on the grill, season with salt, cover the grill, and let the tofu cook undisturbed until grill marks appear on the bottom, about 3 to 4 minutes. Using a flat metal spatula, flip the tofu, season with salt, cover, and cook until grill marks appear on the second side and the tofu is warmed through, about 3 to 4 minutes more.
  11. Transfer to a large plate and cover loosely with foil.
  12. Place the buns on the grill, cut-side down, and cook until grill marks appear, about 3 to 4 minutes.Divide the reserved beans over both halves of the buns in an even layer. Divide the cheese and jalapeños over the bottom buns. Divide the avocado over the jalapeños and season with salt and pepper. Divide the tofu over the avocado, then divide the lettuce over the tofu. Close with the bun tops and serve.

Nutrition Facts

Calories510kcal
Protein18.94%
Fat36.79%
Carbs44.27%

Properties

Glycemic Index
44
Glycemic Load
1.1
Inflammation Score
-8
Nutrition Score
24.678695559502%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Apigenin
0.05mg
Luteolin
0.01mg
Kaempferol
0.06mg
Myricetin
0.05mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:509.89kcal
25.49%
Fat:21.27g
32.72%
Saturated Fat:4.44g
27.73%
Carbohydrates:57.58g
19.19%
Net Carbohydrates:43.93g
15.97%
Sugar:3.11g
3.46%
Cholesterol:12.62mg
4.21%
Sodium:2416.82mg
105.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.64g
49.28%
Fiber:13.65g
54.61%
Vitamin C:43.88mg
53.19%
Folate:178.63µg
44.66%
Selenium:26.28µg
37.55%
Manganese:0.7mg
35.02%
Vitamin B1:0.51mg
34.3%
Iron:6.01mg
33.39%
Vitamin B2:0.56mg
32.65%
Calcium:306.84mg
30.68%
Vitamin K:28.44µg
27.09%
Phosphorus:261.85mg
26.18%
Potassium:780.85mg
22.31%
Copper:0.44mg
21.91%
Vitamin B3:4.3mg
21.48%
Vitamin B6:0.39mg
19.42%
Magnesium:76.54mg
19.13%
Vitamin B5:1.39mg
13.92%
Zinc:1.99mg
13.28%
Vitamin E:1.76mg
11.75%
Vitamin A:536.24IU
10.72%
Vitamin B12:0.24µg
3.99%
Source:Chow