Healthy & Special Diets > Vegan Recipes > Vegan Lunches > Vegan Sandwiches/Wraps

Mediterranean Tofu Salad Sandwich

A flavorful and protein-packed vegan sandwich with crumbled tofu, Mediterranean vegetables, herbs, and a lemon-tahini dressing. Perfect for a light and refreshing lunch.

Prep Time
20 minutes
Cook Time
5 minutes
Servings
4 sandwiches
Ingredients
  • 14 oz Extra-firm tofu, pressed
  • 1 tablespoon Olive oil
  • 1/4 cup Red onion, finely chopped
  • 1/2 cup Cucumber, diced
  • 1/2 cup Cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and halved
  • 2 tablespoons Fresh parsley, chopped
  • 1 tablespoon Fresh mint, chopped
  • 2 tablespoons Lemon juice
  • 1 tablespoon Tahini
  • 1 clove Garlic, minced
  • to taste Salt
  • to taste Black pepper
  • 4 Bread or pita pockets
  • Optional: Lettuce leaves

Prepare the Tofu

Press the tofu for at least 30 minutes to remove excess water. Crumble the pressed tofu into a bowl.

Sauté the Tofu

Heat the olive oil in a skillet over medium heat. Add the crumbled tofu and cook for 5-7 minutes, stirring occasionally, until lightly golden brown. This will improve the texture and flavor.

Make the Mediterranean Salad

In a large bowl, combine the cooked tofu, red onion, cucumber, cherry tomatoes, kalamata olives, parsley, and mint.

Prepare the Lemon-Tahini Dressing

In a small bowl, whisk together the lemon juice, tahini, garlic, salt, and pepper. Add a tablespoon of water at a time if needed to thin the dressing to your desired consistency.

Combine and Assemble

Pour the lemon-tahini dressing over the Mediterranean salad and toss gently to combine. Taste and adjust seasonings as needed. Spoon the tofu salad into bread or pita pockets. Add lettuce leaves, if desired.

Serve and Enjoy

Serve the sandwiches immediately. This salad is also great on its own or served with crackers.

Nutrition Facts Estimated per Sandwich (approximate)

Calories: ~300-350, Protein: ~15-20g, Fat: ~15-20g, Carbohydrates: ~25-30g, Fiber: ~5-7g. Note: These values are estimates and may vary based on bread type and ingredient quantities.

Other Important Considerations for Nutrition

This sandwich is a good source of plant-based protein, healthy fats, and fiber. Using whole grain bread or pita will further increase the fiber content. Be mindful of the sodium content from the olives. You can add other vegetables, such as bell peppers or spinach, for added nutrients.

← Mediterranean Quinoa Salad with Lemon-Herb Dressing Mediterranean Tofu Scramble →

FAQ

  • Can I use a different type of tofu?

    Extra-firm tofu is recommended for this recipe because it holds its shape well when crumbled. Firm tofu can also be used, but it may be slightly softer. Avoid using silken tofu, as it is too soft.
  • Can I make this salad ahead of time?

    Yes, you can prepare the tofu salad ahead of time and store it in the refrigerator for up to 2 days. Assemble the sandwiches just before serving to prevent the bread from getting soggy.
  • What if I don't have tahini?

    If you don't have tahini, you can substitute it with cashew butter or almond butter, although the flavor will be slightly different.