Smoky miso maple tofu sandwich is a vegan and gluten-free dish that has a sweet, smoky flavor. It is perfect for the fall and winter months. This sandwich is packed with tofu, sugar snap peas, fresh apple slices in maple syrup, toasted bread crumbs, white miso sauce
and fried shallots.
This type of sandwich is so crunchy and flavorful that it can be served as an appetizer or main dish too! Make this delicious salad today to add some health benefits to your diet!
How to make smoky miso maple tofu sandwich
1. Cook tofu:
In an oven-proof pan, add the chopped tofu and 1 tbsp oil. Put pan in oven at 200C for about 20 minutes. After the time is up, take out the pan, drain the excess water from your tofu by holding it over a bowl. Then slice your tofu into strips or slices.
2. Cook sugar snap peas:
Steam 3-4 sugar snap peas until soft and just done. One snap pea serves you 2-3 pieces of tofu. Set aside in a bowl while you prepare all other ingredients.
3. Assemble sandwich:
Spread the toasted bread with white miso sauce. Then spread a layer of drained tofu. Put in half snap peas and add a few apple slices. Sprinkle fried shallots over the top and enjoy!
Benefits of smoky miso maple tofu sandwich
1. Tofu
Tofu is a high-protein food. It is an excellent source of iron and calcium and has no cholesterol or saturated fat. It is also low in fat and sodium. So you can use this salad for vegetable intake for healthy living, to boost your protein intake, or as a low-fat, high-protein snack!
2. Sugar snap peas
Sugar snap peas are a great fruit and vegetable as they are high in thiamin (vitamin B1), riboflavin (vitamin B2), pyridoxine (vitamin B6) and niacin (vitamin B3). They are a good source of folate, manganese and phosphorus. They also contain dietary fibre. Add to your diet for optimal health benefits!
3. Apple slices
Apples are high in vitamin C, which helps to maintain blood vessel elasticity and protect against dangerous free radicals, thus preventing ageing. They also contain pectin, which is an antioxidant that supports the immune system in defending against bacterial infections by neutralizing and removing damaging toxins like nitrites, peroxides and carcinogens before they are absorbed by the body.
