High Protein Classic Vegetable Sandwich
Elevate your lunch game with this High Protein Classic Vegetable Sandwich, a wholesome twist on the traditional veggie sandwich that’s as nutritious as it is delicious. Packed with protein-rich firm tofu and creamy hummus, this recipe pairs vibrant, fresh vegetables like crisp cucumbers, juicy tomatoes, and sweet red bell peppers with the earthy richness of avocado and baby spinach. A squeeze of lemon juice and a sprinkle of cilantro add a zesty freshness, while toasted whole-grain bread brings satisfying crunch and hearty texture. Quick to prepare in under 30 minutes and perfect for meal prep or a satisfying on-the-go meal, this sandwich offers a balanced combination of plant-based protein, healthy fats, and fiber. Ideal for vegetarians and anyone seeking a nutrient-dense yet simple recipe, this high-protein sandwich is a must-try for your weekly rotation.
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Ingredients
- 8 slices Whole-grain bread
- 1 cup Hummus
- 200 grams Firm tofu
- 1 medium Red bell pepper
- 1 small Cucumber
- 0.5 medium Red onion
- 1 medium Tomato
- 1 cup Baby spinach leaves
- 1 medium Avocado
- 1 tablespoon Olive oil
- 0.5 medium Lemon
- 0 to taste Salt
- 0 to taste Black pepper
- 0.25 cup Cilantro
Directions
Step 1
1. Start by preparing the tofu. Press the tofu to remove excess moisture. Cut the tofu into thin slices or cubes.
Step 2
2. Heat olive oil in a non-stick pan over medium heat. Add the tofu slices and cook for about 5 minutes, flipping halfway, until golden brown. Season with a pinch of salt and black pepper. Set aside.
Step 3
3. Wash all the vegetables thoroughly. Thinly slice the red bell pepper, cucumber, red onion, and tomato.
Step 4
4. Halve the avocado, remove the pit, and scoop out the flesh. Slice the avocado into thin strips.
Step 5
5. Chop cilantro finely.
Step 6
6. Toast the whole-grain bread slices lightly if desired for extra crunch.
Step 7
7. Spread a generous amount of hummus on each of the 8 slices of bread.
Step 8
8. On four slices of bread, layer the cooked tofu, sliced bell pepper, cucumber, red onion, tomato, and avocado.
Step 9
9. Sprinkle baby spinach leaves and cilantro over the vegetables.
Step 10
10. Squeeze fresh lemon juice over the sandwich fillings for added flavor.
Step 11
11. Top each sandwich with the remaining hummus-covered bread slices, hummus side down. Press gently to combine.
Step 12
12. Cut each sandwich in half if desired, secure with a toothpick, and serve immediately.
Nutrition Facts
| Serving size | (1296.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1833.9 |
| Total Fat 98.0g | 0% |
| Saturated Fat 14.7g | 0% |
| Polyunsaturated Fat 22.1g | |
| Cholesterol 0mg | 0% |
| Sodium 5545.4mg | 0% |
| Total Carbohydrate 200.8g | 0% |
| Dietary Fiber 48.2g | 0% |
| Total Sugars 39.3g | |
| Protein 67.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 619.7mg | 0% |
| Iron 19.7mg | 0% |
| Potassium 3076.9mg | 0% |
Source of Calories