Vegetarian Chicken Tikka Sandwich

Savor the bold and aromatic flavors of Indian cuisine with this Vegetarian Chicken Tikka Sandwich, a delightful twist on the classic chicken tikka. This plant-based recipe transforms extra-firm tofu into a tender, spice-infused filling, perfectly marinated in a tangy blend of Greek yogurt, garlic, ginger, and vibrant Indian spices like garam masala, cumin, and turmeric. Pan-seared to golden perfection, the tofu is layered with crisp cucumber, juicy tomato, red onion, and a sprinkling of fresh cilantro, all between slices of buttery, toasted whole wheat bread. Ready in just 45 minutes, this hearty sandwich offers a perfect balance of smoky, creamy, and fresh flavors, making it an ideal choice for a quick lunch or a satisfying snack. Whether you're a vegetarian or simply looking to explore creative sandwich ideas, this recipe is a must-try for its rich spices and irresistible texture.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams extra-firm tofu
• 120 grams plain Greek yogurt
• 2 tablespoons olive oil
• 2 cloves garlic
• 1 tablespoon ginger
• 1 tablespoon lemon juice
• 1 teaspoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 8 slices whole wheat sandwich bread
• 1 medium cucumber
• 1 medium tomato
• 1 small red onion
• 0.5 cup fresh cilantro
• 2 tablespoons butter

Directions

Step 1

Drain and press the tofu to remove excess water. Cut it into slices about 1/2 inch thick.

Step 2

In a mixing bowl, combine the Greek yogurt, olive oil, minced garlic, grated ginger, lemon juice, garam masala, ground cumin, ground coriander, turmeric powder, red chili powder, salt, and black pepper. Mix well to create the marinade.

Step 3

Add the tofu slices into the marinade and gently coat them on all sides. Allow to marinate in the refrigerator for at least 20 minutes.

Step 4

While the tofu marinates, slice the cucumber, tomato, and red onion thinly. Set aside.

Step 5

Finely chop the fresh cilantro and set aside.

Step 6

Heat a non-stick pan over medium heat. Add a tablespoon of butter to the pan.

Step 7

Once the butter has melted, add the marinated tofu slices and cook each side for about 3-4 minutes or until they have a nice brown crust. Remove from the pan and set aside.

Step 8

In the same pan, lightly butter the bread slices and toast them until golden brown.

Step 9

To assemble the sandwich, spread a thin layer of the remaining marinade on one side of the toasted bread slices.

Step 10

Place a layer of cucumber slices, a few slices of tomato, and red onion rings on one piece of bread.

Step 11

Add the cooked tofu slices and top with chopped cilantro.

Step 12

Cover with another slice of toasted bread.

Step 13

Cut the sandwich diagonally and serve fresh.

Nutrition Facts

Serving size	(1285.3g)

Amount per serving	% Daily Value*
Calories	1853.0

Total Fat 95.6g	0%
Saturated Fat 25.3g	0%
Polyunsaturated Fat 3.6g
Cholesterol 77.8mg	0%
Sodium 4845.0mg	0%
Total Carbohydrate 155.1g	0%
Dietary Fiber 32.7g	0%
Total Sugars 41.7g
Protein 108.5g	0%

Vitamin D 4.5IU	0%
Calcium 3348.3mg	0%
Iron 25.4mg	0%
Potassium 2630.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.9%

Protein: 22.7%

Carbs: 32.4%