Festive sandwich toppings: Wholemeal Deli Roll topped with tofu, cucumber and fried onions

During the #feestjeopjebord campaign, there is a new challenge every week to create a healthier breakfast, lunch or dinner. This week’s challenge is to have your daily lunch with vegetable or fruit sandwich toppings. And to vary the types of bread.

Below is a plant-based lunch recipe: Wholemeal Deli Roll topped with tofu, cucumber and fried onions. Combined with an extra vegetable serving (cooked or raw).

Tofu

Tofu is versatile and nutritious. It is rich in proteins. 100 grams of tofu contains twice as much protein as the same amount of animal milk. Just like meat, tofu also contains iron. Unlike meat, it contains no cholesterol and less saturated fat because it is made from soybeans.

There are various ways to prepare tofu. You can heat tofu in soup. Baking of frying it gives it a crispy outer layer. You can also add mashed tofu to pancake batter or to beaten eggs for an omelet.

There are also various ways to season tofu. You can marinate it beforehand. Use various herbs and spices. In this recipe the tofu flavored with a little spicy soy sauce. This tofu is flavored with some seasoned soy sauce.

Recipe

Wholemeal Deli Roll topped with tofu, cucumber and fried onions

Lunch, 2 servings

Ingredients

  • 200 grams of tofu, fresh
  • 1-1½ tablespoons of oil
  • 1 tablespoon of seasoned sauce (stir-fry sauce)
  • 1 tablespoon of water
  • ¼ (100 g) cucumber, in slices
  • 2 wholemeal deli rolls
  • Optional:
    • fried onions
    • leaf celery , chopped leaves and stems

Preparation

  1. Cut the tofu into slices and pat dry with kitchen paper.
  2. Heat the oil in a non-stick pan.
  3. Fry the tofu in the hot oil on both sides for about 6 minutes until golden brown.
  4. Mix the seasoned sauce and the water.
  5. Stir fry the tofu in the diluted sauce.
  6. Top the sandwich with tofu and cucumber
  7. Sprinkle with fried onions and, optionally, chopped leaf celery.
  8. Serve the roll with a side dish of cooked or raw vegetables.

Condiments:

  • Seasoned oil or season the oil by frying the onion and garlic in it first.
  • A low-calorie dressing for the cucumber
  • Leaves and finely chopped leaf celery stems or other herbs
  • Homemade stir-fry sauce
  • Homemade seasoned soy sauce made from shallots, garlic, leaf celery, soy sauce, water and (optionally) pepper.
  • Sambal chilipepper paste

Nutritional value per person per serving (without side dish): 

Energy (kcal)Fat (g)Saturated fat (g)Protein (g)Carbohydrates (g)Fiber (g)Salt (g)
2637,72,114,929,73,51,00

Nutritional value per person per serving (including vegetable side dish):

Energy (kcal)Fat (g)Saturated fat (g)Protein (g)Carbohydrates (g)Fiber (g)Salt (g)
35013,92,918,134,66,21,01

Complete this lunch* with:

  • A piece of fruit
  • A low-calorie drink such as tea without sugar or fruitwater

**This lunch includes vegetables, at least five grams of fiber per single serving, less than 10 grams of saturated fat and less than 600 calories (kcal). And is prepared with liquid fats or low-fat margarine.

Nutrional advice

A tofu sandwich is a healthier option than a sandwich topped with meat. Regularly alternate meat, vegetable, fruit, tofu and tempeh sandwich toppings.

Store tofu

“Refrigerate a piece of tofu kept covered in a bowl of water for a maximum of 2 days. Frozen tofu keeps for up to 3 months.” – Dutch Nutrition Center

One more thing

This recipe is meant to inspire you. Use it as a basis to create your own recipe. Try it. You don’t have to follow it exactly. Choose what works best for you.

For help with this you can contact me. I can help you balance components and nutritional values, depending on your goal. Contact me and make an appointment.