Roasted Vegetable and Tofu Sandwiches

Roasted Vegetable and Tofu Sandwiches

One of my Facebook page readers recently called me the Queen of Sandwiches. I suppose she may be onto something. I have shared rather a lot of sandwiches and wraps on my blog.

There isn't a great deal of inspiration out there and it all seems rather similar. For vegetarians there's lots of cheese and pickle or egg mayo and for vegans there are endless recipes for salad sandwiches or sandwiches filled with chickpea spread. 

I hold my hands up, I've made a chickpea sandwich spread and it was rather good, but lets try something else.

It's so easy to become bored with our regular lunchtime sandwiches.



Roasted Vegetable and Tofu Sandwiches. A recipe for luxurious veggie sandwiches. Soft wholemeal bread filled with mustard, salad leaves, roasted vegetables and tofu and cream cheese, plus a meal prep guide.

The inspiration for these sandwiches came from some super tasty tacos I made recently. I filled freshly grilled tacos with roasted pepper tapenade, roasted vegetables and spiced tofu, then salad leaves. It was lush.

For these sandwiches I wanted to use the same combination of roast vegetables and spiced tofu as they worked so well together last time, but I wanted to change up the other flavours. 

I spread two slices of soft wholemeal bread with wholegrain mustard (bottom slice) and another two slices with cream cheese (top slice). I used Violife creamy (dairy free), but you can use your favourite cream cheese.

I topped the mustard slathered bread with salad leaves a good layer of my roast vegetable and tofu filling and finished it off with some crunchy red pepper before adding the cream cheese coated bread.  It was a really special sandwich and absolutely delicious.

I used prepared sesame, chilli and coriander tofu pieces from M&S for convenience, but you could press and marinade your own tofu.


Roasted Vegetable and Tofu Sandwiches. A recipe for luxurious veggie sandwiches. Soft wholemeal bread filled with mustard, salad leaves, roasted vegetables and tofu and cream cheese

Is it worth roasting vegetables for a sandwich?


Yes. I would say so, if you want a lunch you can look forward to.

If you aren't keen to heat the oven just to roast a few vegetables and some tofu for two sandwiches, my advice is to roast two or three trays of vegetables and some tofu at the weekend then add them to tubs to use during the week. Meal prep is a good thing to get into the habit of.

You can add the roasted vegetables and tofu to sandwiches, wraps and toasties. 

You could also add them to some cooked couscous, quinoa or bulgur wheat for a tasty lunch.  

For an evening meal top a pizza with the roasted vegetables and tofu or add them to a simple tomato sauce or pesto sauce for pasta.  Make it all from scratch or buy the pizza and sauce and just pimp them up with the mixture.


roasted vegetables and tofu


Weekly Meal Prep


I've spoken a bit about weekly meal prep. It can really save you time during the week and it a time and money saver if you're getting home late and need something fast. You're also more likely to take lunch with you to work or school if you have it all prepped and stacked in the fridge. 

Here are some food prep ideas. 

10 Veggie Meal Prep Ideas

Prep these at the weekend, fill takeaway tubs, label and stack in the fridge ready to use during the week.


  1. Roast vegetables
  2. Crunch salad vegetables chopped or sliced
  3. Salad leaves and fresh herbs
  4. Homemade (or shop bought) hummus and pesto
  5. Homemade (or shop bought) falafel
  6. Cooked (or tinned) chickpeas and lentils
  7. Cooked veggie sausages
  8. Cooked grains - couscous, bulgur wheat and or quinoa
  9. Pickles - think chutney and pickled vegetables
  10. A selection of nuts (keep in tubs on the counter top, not the fridge)


Use these items to throw together quick lunches and evening meals. Fill sandwiches and wraps with them. Make salads and add some of the ingredients to add to pasta, pizza and puff pastry tarts.


Now I would love to say I'm organised enough to do this every week, but unfortunately I'm just not that organised. On the occasions I have prepped, it's been fabulous and I've bought a lot less lunches and felt a lot more relaxed and in control of my week and my spending.

Yes, I really need to get more organised. I fear this time I'm saying do what I say, not what I do. *sigh*

Do you meal prep?


Roasted Vegetable and Tofu Sandwiches. A recipe for luxurious veggie sandwiches. Soft wholemeal bread filled with mustard, salad leaves, roasted vegetables and tofu and cream cheese, plus a meal prep guide.

potato scone nutrients and calories




Yield: 2 sandwiches
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Roasted Vegetable and Tofu Sandwiches

A recipe for luxurious veggie sandwiches. Soft wholemeal bread filled with mustard, salad leaves, roasted vegetables and tofu and cream cheese.
prep time: 10 MINScook time: 20 MINStotal time: 30 mins

ingredients


  • 100g tofu pieces
  • 1 red onion, cut into small wedges
  • 100g chestnut mushrooms, sliced thickly
  • A spray of olive oil
  • Salt and pepper
  • 4 slices of wholemeal brown bread
  • 3 tbsp cream cheese (dairy or vegan)
  • 2 tbsp wholegrain mustard
  • A generous handful of salad leaves
  • ½ red bell pepper, sliced

instructions


  1. Preheat
    oven to 220 °C /200°C fan/ gas mark 7 and prepare the vegetables.
  2. Spread the vegetables and tofu onto an oven tray, season with salt and pepper and spray with olive oil. Roast in the oven for 20 - 25 minutes until the vegetables and tofu are golden and crispy at the edges. Leave to cool.
  3. Spread two slices of bread with mustard, top with salad leaves, half of the roasted mixture and add some pepper slices.
  4. Spread the last two slices of bread with cream cheese (veggie or vegan) and top the sandwiches. Cut in half and serve.
  5. Enjoy!
calories
318
fat (grams)
10.5
sat. fat (grams)
5.3
carbs (grams)
41.9
protein (grams)
13.1
sugar (grams)
7.9
Created using The Recipes Generator


falafel and apple salad sandwiches


If you like this sandwich, you may like my falafel and apple salad sandwiches. Also check out my post The Ultimate Sandwich Guide - 50  Mouthwatering Veggie and Vegan Lunches and follow my Pinterest board Sandwiches - Make Lunch Special.


If you have a favourite sandwich filling share it by leaving a comment below.

18 comments

  1. I love a good sandwich - this looks so good - and the meal prep is what I need but it is just such a different way to think about the week ahead that I have never got into it

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  2. This sandwich looks absolutely delicious. I always wondered how do vegans make tofu sandwiches. Now I know. I like all the veggie flavors. It's a must try. Yum!

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  3. Such a delicious looking sandwich! I really need to do more prepping, I always promise myself I will.

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  4. What a great healthy looking sandwich. This would be perfect for a weekday lunch :-)

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    Replies
    1. Oh yes definitely perfect for a midweek lunch.

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  5. This looks like a great sandwich! So many great flavors!

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  6. This sandwich couldn't ever be called boring! Love all the flavors in this - and ooh, the texture of those roasted veggies! I don't eat sandwiches enough just because they are boring but this has inspired me to change my tune.

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    Replies
    1. No, never boring. I hope you try it Shashi :)

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  7. I love all the packed in roasted veggies!

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  8. Your sandwiches looks great! I think you deserve the tittle Queen of Sandwich xD
    To be honest, I think we never become bored with sandwiches because there's countless ways to make the filling.

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    Replies
    1. Haha thanks Natalie and yes it just takes a little thought.

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  9. I've never tried tofu in a sandwich and this sounds delicious. I will need to give it a go :-) Thanks for sharing

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x

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