Now that the picnic season has officially started, these wholemeal rolls with crispy sesame tofu, creamy avocado and crunchy carrots, red cabbage & toasted peanuts are THE ULTIMATE VEGAN SANDWICHES to pack in your picnic basket, let me tell you!
Is the summer in full swing where you are? We’ve been having some glorious sunny weather here in the UK recently, so I’m planning on heading out for a picnic with my daughter this weekend, either to the beach or to the forest. Being based in Hampshire, in the south east of England, we’re very spoiled with beautiful picnic spots like this one.
When it comes to packing the picnic basket, it’s nice to swap the same old boring sandwiches with something a little more exciting and fresh like these wholemeal rolls with crispy sesame tofu, creamy avocado and crunchy carrots, red cabbage & toasted peanuts. Admittedly, I knew that I was pushing the boat out for my 10 year old daughter to be adventurous enough to try these sandwiches (she’s one rather fussy eater!) but at least she had a couple of bites and that was good enough for me.
If you’re preparing the picnic basket the day before, I’d recommend making the sandwich fillings the night before and assembling the rolls just before you leave (or in the morning). This will save a lot of time on the day and will only take a few minutes to assemble the sandwiches.
THE SECRET TO GOOD TASTING TOFU
I know a lot of people are not so keen on tofu, but the secret to good tasting tofu is to let it marinate for a few minutes (or hours if you have time) to absorb all the flavours. Once it’s soaked all the flavours of the marinade, transfer it to a very hot pan greased with a little oil (olive or coconut oil) and fry the tofu on high heat for a minute or so on each side. This will seal the flavours, as well as make the tofu crisp up a little. Transfer the fried tofu to an oven tray lined with parchment paper and roast in the oven for 10-12 minutes.
In the past, I tried skipping the frying stage and just roasted tofu in the oven but I found that it wasn’t as crispy and flavourful. So if you’re after a maximum of flavour, I’d advise not to bypass the pan frying stage.
ADD A LITTLE VARIETY TO YOUR HEALTHY SANDWICH FILLINGS
Although one can always grab the ‘standard’ tuna & mayo or ham & cheese sandwich, I like adding some additional ‘va va voom’ to my sandwiches in the form of extra veggies you don’t normally find in an ordinary sandwich:
Avocado – to add a creamy filling to your sandwiches, as well as healthy fats. I normally mash my avocado and add a squeeze of lime, salt & pepper and a pinch of chilli flakes. Mashed avocado is a great replacement for mayonnaise or any type of creamy spread.
Grated carrots – to add natural sweetness (it’s also an excellent source of vitamin A in the form of beta carotene, as well as B vitamins, vitamin K and potassium).
Red cabbage – to add a good crunch (as well as a good source of dietary fibre for healthy digestion). Place shredded cabbage in a bowl, add a drizzle of olive oil, salt & pepper and it’s good to go in your sandwich.
Rocket salad (also known as arugula) instead of ordinary lettuce – it’s packed with antioxidants, phytochemicals, and carotenoids and helps with weight management, benefits vision and eye health, controls blood pressure and promotes cardiovascular health. It adds a little peppery kick to your sandwich too.
GO A LITTLE FURTHER WITH A SESAME & MAPLE SANDWICH DIP
I’d really recommend making this very easy soy (or coconut aminos), sesame & maple dip for your sandwiches – it’ll add a new layer of flavour to your posh roll… You can either drizzle it on top of the fillings just before eating the sandwiches or, if you’re heading out for a picnic, pour it into a little pot and use it as a dipping pot.
Enjoy the recipe and all your summer picnics.
As always, if you make this recipe, I’d love to see your take on it. Make sure to tag me on Instagram (@fit.foodie.nutter #fitfoodienutter).
Yours healthfully,
Tania x
- Ingredients:
- 280 g extra firm tofu
- 2 tbsp coconut aminos (or soy sauce)
- Juice of 1 lime
- 1 tbsp sweet chilli sauce
- 1 tbsp maple syrup or to taste
- 1 tsp sesame seeds
- 1 tsp olive oil
- 2 small wholemeal baguettes cut into 4 rolls
- 1 ripe avocado
- Juice of 1 lime
- Salt & pepper to taste
- A pinch of chilli flakes (optional)
- ½ cup firmly packed grated carrots
- ½ cup firmly packed finely shredded red cabbage
- 1 tsp olive oil
- Salt & pepper to taste
- 1 cup rocket salad leaves
- A handful of toasted peanuts & fresh coriander for garnish
- 1 tbsp coconut aminos (or soy sauce)
- Juice of 1 lime
- 1 tbsp maple syrup or to taste
- 1 tsp sesame seeds
-
1. Preheat the oven to 200C.
-
2. Drain the tofu well by wrapping it in paper towel and placing under a heavy weight so the paper towel can absorb extra water from the tofu. Cut into 5inch thick rectangles.
-
3. To prepare the marinade, combine coconut aminos, lime juice, sweet chilli sauce, maple syrup & sesame seeds in a bowl and whisk well. Add tofu into the bowl, ‘coat’ it with marinade, cover and place in the fridge for 10mins.
-
4. In the meantime, prepare the avocado ‘mayo’. Mash up the avocado with a fork, add the lime juice, salt & pepper and a pinch of chilli flakes (if using), cover with cling film and set aside for later.
-
5. Heat up 1tbsp olive oil in a pan. When the pan is very hot, gently place the tofu blocks into the pan & drizzle with the remaining marinade. Fry on each side for a couple of minutes until it turns crispy brown. Gently transfer the tofu to a roasting dish and roast for 10mins.
-
6. To prepare the dipping sauce, whisk all the ingredients in a small bowl. Set aside.
What a great time it is! The time to come up with so many great culinary ideas – like this one. Fabulous sandwiches!
Thank you so much for being so kind Elaine. I’m glad you liked them:) x
This is everything a gourmet sandwich should be, and then some! Can’t wait to have this for lunch tomorrow! Yum!
Thank you so much Sara! I hope you enjoyed it! x
I so appreciate the tips on making better tofu dishes. I haven’t quite gotten the knack for it yet. Will try this as it sounds delicious.
Thank you Julie. Tofu is worth persevering with for sure:) x
This looks like a delicious and healthy sandwich! Great recipe!
Thank you very much indeed Caitlyn!
These sandwiches look incredible Tania! Can’t wait for our picnic soon, and secretly, I’m hoping that you will bring these with you! 😉 xx
Hehe thank you my dear! I’m sur we can organise a picnic very soon after your Scotland trip! Hope you’re having fun xx