Tofu & Veggie Coleslaw Sandwich Recipe
Looking for a quick and nutritious lunch box option that’s both filling and full of flavor? The Tofu & Veggie Coleslaw Sandwich is a perfect choice! Packed with fresh veggies, a creamy dressing, and crispy sesame-coated tofu, this sandwich combines the crunch of shredded cabbage, carrots, and cucumber with the satisfying, savory taste of toasted tofu. Not only is it a delicious vegetarian option, but it also makes a great meal for kids, as it’s easy to prepare and perfectly balanced with protein, fiber, and healthy fats. Let’s dive into the recipe!
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Brown Bread | 4 slices |
| Tofu | 100 grams, sliced into 4 cm squares |
| Soy Sauce | 1 tablespoon |
| Honey | 1 tablespoon |
| Red Chilli Sauce | 1 tablespoon |
| Sesame Seeds (Til Seeds) | 1 teaspoon (black and white) |
| Cabbage (Patta Gobi/ Muttaikose) | 1 cup, shredded |
| Carrot (Gajjar) | 1, grated |
| Cucumber | 1, grated |
| Coriander (Dhania) Leaves | 1 sprig |
| Hung Curd (Greek Yogurt) | 4 tablespoons |
| English Mustard Sauce | 1 tablespoon |
| Lemon Juice | 1 tablespoon |
| Sugar | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
Preparation Time
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Instructions
-
Prepare the Coleslaw:
Start by preparing the coleslaw. In a large mixing bowl, add the shredded cabbage, grated carrot, and grated cucumber. Toss them together gently to mix the vegetables evenly. Add the hung curd (Greek yogurt) to the vegetables. Then, pour in the English mustard sauce, lemon juice, sugar, salt, and pepper. Mix everything thoroughly until the vegetables are coated in the creamy dressing. Set this aside while you prepare the tofu. -
Cook the Tofu:
Heat a non-stick saucepan over medium heat. Add a little oil to the pan and place the tofu pieces in it. Cook the tofu on both sides until it turns golden brown and crispy, about 4-5 minutes on each side. Once cooked, add soy sauce, honey, and red chilli sauce to the pan. Stir gently to coat the tofu evenly with the sauce. Finally, sprinkle the sesame seeds over the tofu and toss to coat the tofu in a crunchy sesame crust. Remove from heat and set aside. -
Assemble the Sandwich:
Spread a thin layer of butter on one side of each slice of whole wheat brown bread. On the other side of one slice, spread a generous dollop of the prepared coleslaw mixture. Place a layer of the sesame-coated tofu on top of the coleslaw, then top with a few fresh coriander leaves for added flavor. Close the sandwich with the other slice of bread, buttered side up. -
Toast the Sandwich:
Place the assembled sandwich in a sandwich toaster or grill pan. Toast the sandwich until it is golden brown and crispy on both sides, about 3-4 minutes. Press gently with a spatula for an even toast. Remove from the toaster and slice the sandwich into halves or quarters, depending on your preference. -
Serve and Enjoy:
Serve the Tofu & Veggie Coleslaw Sandwich warm. This sandwich pairs wonderfully with a refreshing drink like a Banana Almond & Prunes Smoothie for a protein-rich, balanced meal. You can also pack it into your kids’ lunchbox alongside a handful of nuts and pomegranate seeds to make it a complete, healthy meal for school.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250-300 kcal |
| Protein | 12-14 grams |
| Carbohydrates | 30-35 grams |
| Fiber | 6-8 grams |
| Fat | 10-12 grams |
| Sodium | 350-400 mg |
| Sugar | 6-8 grams |
Tips for a Perfect Sandwich:
- Tofu Variations: If you prefer a softer tofu, opt for silken tofu and skip the toasting. Just pan-fry it lightly for a softer bite.
- Make it Vegan: To make this sandwich fully vegan, replace the hung curd (Greek yogurt) with a plant-based yogurt or vegan mayo.
- Crunchy Veggies: To enhance the crunch factor, add a few slices of fresh bell pepper or even thinly sliced radishes.
- Spicy Kick: For those who enjoy extra heat, increase the red chilli sauce or add some freshly chopped green chillies into the coleslaw.
Why This Recipe Works:
The combination of crunchy vegetables, savory tofu, and creamy dressing in this sandwich makes it a delightful, well-balanced meal. The sesame seeds add a nutty crunch to the tofu, while the tangy mustard and lemon dressing in the coleslaw bring a burst of flavor. Whole wheat brown bread offers fiber and nutrients, making this sandwich both healthy and satisfying.
This Tofu & Veggie Coleslaw Sandwich not only provides a great lunch option for kids but is also a perfect choice for a quick meal at any time of the day. Whether you’re looking for a nutritious vegetarian lunch or a light dinner, this recipe is sure to become a family favorite.
Enjoy the flavors of a healthy, flavorful sandwich that can be customized to suit your dietary preferences!
