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Summer Smoky Tofu Lettuce Tomato

Summer Smoky Tofu Lettuce Tomato Sandwich You'll Crave

A high-protein vegan Summer Smoky Tofu Lettuce Tomato (TLT) sandwich that is a delightful twist on the classic BLT, perfect for summer cravings.
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings: 4 sandwiches
Course: Lunch
Cuisine: Vegan
Calories: 350

Ingredients
  

Marinade
  • 1/4 cup tamari can substitute with soy sauce or coconut aminos
  • 2 tablespoons maple syrup can substitute with light brown sugar
  • 1 tablespoon smoked paprika no substitution needed
  • 1 teaspoon allspice can substitute with ground nutmeg
  • 1 teaspoon garlic powder fresh garlic can be used instead (1 clove = 1/4 tsp powder)
  • 1 teaspoon onion powder fresh onion can be used
  • 1/2 teaspoon white pepper black pepper can be used
  • 1 teaspoon liquid smoke optional but recommended
Tofu
  • 1 block super firm tofu cut into strips
Avocado Spread
  • 1 ripe avocado can substitute with hummus or other spreads
  • 2 tablespoons fresh dill can swap for basil or cilantro
  • 1/2 lime juice and zest for flavor enhancement
Sandwich Assembly
  • 2 medium ripe tomatoes opt for Campari if out of season
  • 1 head lettuce any variety preferred
  • 4 rolls ciabatta or your favorite bread

Equipment

  • bowl
  • griddle or skillet

Method
 

Marinade Preparation
  1. In a medium bowl, whisk together ¼ cup of tamari, 2 tablespoons of maple syrup, 1 tablespoon of apple cider vinegar, 1 tablespoon of vegetable broth, and 1 tablespoon of oil. Add 1 teaspoon of liquid smoke, 2 tablespoons of nutritional yeast, 2 teaspoons of smoked paprika, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, ½ teaspoon of allspice, and a pinch of white pepper.
Tofu Preparation
  1. Once the marinade is ready, cut the tofu in half lengthwise. Slice each half into thin strips about 1/8-inch thick.
Marinate Tofu
  1. Coat each tofu strip in the marinade, place in a shallow dish, cover tightly, and let sit for at least 30 minutes.
Cooking Tofu
  1. Heat 1 tablespoon of oil in a griddle over medium-low heat. Add marinated tofu strips, cook for 4-5 minutes, flip and continue for another 3-4 minutes until golden.
Avocado Spread
  1. Mash 1 ripe avocado with the zest and juice of half a lime, 2 tablespoons of chopped fresh dill, and a pinch of salt until smooth.
Assemble Sandwich
  1. Spread dill avocado on ciabatta rolls, layer with tomato slices, crispy tofu strips, and lettuce. Close the sandwich and press gently.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 600mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 1200IUVitamin C: 15mgCalcium: 400mgIron: 4mg

Notes

For maximum flavor, let the tofu marinate overnight. Use fresh, seasonal tomatoes for the best taste.

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