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VEGAN TOFU SANDWICH – YOGA RECIPES
Tofu is a high-protein plant-based vegan food, providing approximately 10 grams of protein per 100 grams. This nutrient-dense source is rich in essential amino acids, making it an excellent option for vegans and vegetarians. Tofu, paired with diverse vegetables, serves as an excellent workout meal supplement after intensive yoga trainings. This plant-based protein source, rich in amino acids, supports muscle repair and growth. Combining tofu with colourful veggies provides essential nutrients, aiding in sustained energy, enhanced recovery, and overall fitness benefits during and after workouts.
For the Vegan tofu mix: -
1 block of extra-firm tofu, pressed and crumbled, 2 tablespoons nutritional yeast, 1 tablespoon soy sauce, 1 tablespoon lemon juice, 1 teaspoon turmeric powder (for colour), 1 teaspoon cumin powder, 1 tablespoon ginger n garlic paste, Salt and pepper to taste
For the Sandwich: -
Multigrain bread slices, Vegan mayonnaise or your favourite vegan spread, Sliced tomatoes, Sliced cucumbers, big slice of boiled beet, chopped coriander leaves, chopped green bell pepper, Lettuce leaves, Avocado slices (optional), Salt and pepper to taste
Instructions:
1. In a bowl, combine crumbled tofu, nutritional yeast, soy sauce, lemon juice, turmeric powder, cumin powder, ginger n garlic paste, salt, and pepper. Mix well until the tofu is coated evenly. Let it marinate for at least 15-20 minutes.
2. Heat a non-stick pan over medium heat. Add the marinated tofu mixture and cook for 8-10 minutes or until it becomes golden brown, stirring occasionally. Set aside.
3. Toast the multigrain bread slices in a toaster or on a griddle until they are golden brown.
4. Spread vegan mayonnaise or your favourite vegan spread on one side of each bread slice.
5. Place a generous portion of the cooked vegan paneer on one slice of bread.
6. Add sliced tomatoes, cucumbers, lettuce leaves, beet, coriander leaves, bell pepper and avocado slices (if using) on top of the vegan paneer.
7. Sprinkle salt and pepper to taste.
8. Top with another slice of bread to make a sandwich and eat it with lots of fresh green chutney.
Your vegan tofu sandwich with multigrain bread is ready to be enjoyed! This plant-based alternative provides a delicious and nutritious option for those looking for a dairy-free version of the classic paneer sandwich. Use it after a intensive yoga workout to prevent muscle soreness and hasten post workout recovery.
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