3 Reasons why its heart healthy:
- Tofu is a heart-healthy swap for bacon, offering a low-fat, plant-based protein that still provides a satisfying texture and flavour.
- Wholemeal bread is a heart-healthy choice over white bread, as it contains more fibre, which helps lower cholesterol levels and supports overall cardiovascular health.
- Adding tomato and lettuce to sandwiches boosts their nutritional value, providing essential vitamins, antioxidants, and fibre that support heart health and digestion.
Veggie Tofu ‘BLT’
Looking for a delicious, plant-based twist on the classic BLT? This Veggie BLT with tofu is the perfect lunch option, offering all the familiar flavours with a healthy, meat-free twist. Crispy, seasoned tofu takes the place of bacon, providing a savoury crunch, while fresh lettuce and juicy tomato add a refreshing balance.
Servings
1
servingsPrep time
10
minutesCooking time
5
minutesTotal time
15
minutesIngredients
- For the tofu bacon:
200 g extra firm tofu
10 g coconut aminos
1 tsp maple syrup
1/2 tsp smoked paprika
1/4 tsp black pepper
1 tsp olive oil
- Rest of ingredients for the sandwich:
4 x slices rustic wholemeal bread
20 g low-fat mayonnaise (choose vegan if you prefer
1 x large tomato
A few lettuce leaves
Directions
- Slice the tofu into 4 thin slices, wrap in kitchen roll or an old tea towel and lay something heavy on top of it to press it (a heavy pan works great). Leave the tofu to press for 5 minutes.
- Mix together the soy sauce, maple syrup, smoked paprika and black pepper for the marinade in a shallow dish and lay the tofu in. Let it marinade for 5 minutes or longer if you have time.
- Heat the olive oil in a non-stick pan and fry the marinated tofu about 3 minutes each side, as the tofu cooks pour over the remaining marinade.
- Slice the tomatoes, spread the mayonnaise onto the bread and assemble your sandwich. You are ready to enjoy!
