The Best Italian Tofu Sandwich
A delicious sandwich made with crispy, lightly fried tofu that's marinated in Italian seasonings and topped with fresh eggplant caponata and arugula.
Equipment
Ingredients
- 1 loaf rustic Italian bread
- 15 oz block of extra firm tofu drained and pressed * see notes above. divide in half then slice again to cut the thickness by half.
- 1.5 cups eggplant caponata store bought *see notes above
- 1 tablespoon Italian seasonings blend
- ¼ teaspoon red pepper flakes
- ¼ teaspoon garlic salt
- 2 tablespoon extra-virgin olive oil
- 2 cups arugula
- sea salt
Instructions
- In a small bowl make the marinade by mixing together the Italian seasonings, garlic salt, red pepper flakes and olive oil.
- Place the tofu in a pie dish or baking sheet and pour the marinade over tofu marinate on the counter for 30 minutes.
- Meanwhile, slice up the bread to about the same size as the prepared tofu and set aside.
- Heat a large non stick skillet on medium-high heat and pan sear the tofu until golden brown (about 4-5 minutes per side).
- Remove the tofu and reduce the pan heat to low-medium. Add the bread facing down to toast about 2 minutes.
- Transfer toasted bread to a plate and add the seared tofu. Add a heaping spoonful or two of the caponata. Top with arugula. Sprinkle with sea salt. Enjoy!
Notes
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Nutrition
Serving: 1sandwichCalories: 795kcalCarbohydrates: 62gProtein: 17gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 700mgPotassium: 449mgFiber: 7gSugar: 3gVitamin A: 274IUVitamin C: 2mgCalcium: 50mgIron: 4mg
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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