Make a delicious and satisfying vegan lunch with this recipe for a marinated tofu sandwich, loaded with fillings

Serves 2

Marinated Tofu Sandwich



For the Tofu

  • 350g (1½ cups) extra firm tofu cut into 8 slices
  • 1 tsp liquid smoke
  • 130ml (½ cup) vegetable stock
  • 1 tbsp tamari
  • 1 tsp maple syrup
  • 1 tsp water

For the Sandwich

  • 35g (1/3 cup) slices red cabbage
  • 1 large beef tomato
  • A handful of lettuce
  • ½ red onion
  • Handful of chopped white mushrooms
  • 4 slices of rye bread

Optional Extras

  • Vegan butter
  • Vegan mayonnaise



  1. Combine the liquid smoke, vegetable stock, tamari, maple syrup, and water together in a shallow dish.
  2. Place your tofu slices in to marinate and set aside for at least 30 minutes (you can always marinate overnight for a fuller flavour).
  3. Prep the cabbage, tomatoes, lettuce and onion ready to assemble your sandwich.
  4. Heat a large frying pan over medium-high heat and add coconut oil, once melted, place tofu slices into the pan.
  5. Add half the marinade to the pan, cook for about 5 minutes, or until tofu is golden brown. Flip tofu and add the remaining marinade to the pan. Cook for a further 3-5 minutes, then remove from the pan.
  6. In the same pan, fry the chopped mushrooms for 3-4 minutes and remove from heat.
  7. Assemble the sandwiches as you wish, making a total of 2 sandwiches.


Nutrition (per 100g)
Protein: 5.9g | Carbohydrates: 14.0g | Sugars: 1.5g | Fat: 5.0g | Saturates: 0.8g | Salt: 0.90g


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