Toasted Avocado-Tofu Sandwich with Sautéed Onions Recipe
This Toasted Avocado-Tofu Sandwich with Sautéed Onions is a quick, nutritious, and flavorful plant-based meal perfect for a satisfying lunch or light dinner. Featuring pan-fried tofu for a golden crust, caramelized onions for sweetness, creamy avocado, and your choice of bread and greens, it’s a wholesome and customizable sandwich that comes together in just 20 minutes.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 3 servings
- Category: Sandwich
- Method: Frying
- Cuisine: American
- Diet: Vegetarian
Ingredients
Tofu
- 14 – 16 oz extra firm, firm, or high protein tofu
- 2 tablespoons olive or grapeseed oil, divided
- Garlic powder, to taste
- Mineral salt, to taste
- Fresh cracked pepper, to taste
Vegetables & Bread
- 1 onion, thinly sliced
- 1 tomato, thinly sliced (optional)
- 1 – 2 medium avocados
- 6 slices bread of choice
- Leafy greens of choice
Condiments
- Favorite mustard or vegan mayo, to spread
Instructions
- Slice and press tofu: Remove tofu from package, turn it on its side, and carefully slice into 3 slabs. Place slabs between two clean dishcloths or towels and lay a heavy object, like a cutting board or heavy cookbook, over the top to press out excess moisture. Let it set under pressure for about 10 minutes.
- Sauté onions: Peel the onion and cut off the ends. Lay the onion cut side down and slice in half, then cut into thin strips approximately 1/8 to 1/4 inch thick. Heat 1 tablespoon of oil in a skillet or medium pan over medium heat. Add the onions and cook, stirring frequently, until golden and browned on the edges, about 10 minutes. Remove from the pan and set aside to stop further cooking.
- Pan-fry tofu: Heat the remaining 1 tablespoon of oil over medium-high heat in a cast iron skillet or pan. Add tofu slabs and cook without moving for 4 to 5 minutes per side, or until golden brown. After flipping once, sprinkle the tofu with garlic powder, salt, and pepper for flavor.
- Prepare bread and avocado: Toast your choice of bread slices if desired. Slice or mash the avocado; you can mash it directly in its shell with the back of a fork for easy spreading.
- Assemble the sandwich: Spread your favorite mustard or vegan mayo on the bread. Layer the sandwich starting from the bottom with mustard, leafy greens, pan-fried tofu, sautéed onions, a sprinkle of salt and pepper, avocado, and add more mustard on top if desired. Add tomato slices if using. Close the sandwich and serve immediately.
- Serve: This recipe makes 3 servings; enjoy your toasted avocado-tofu sandwich warm or at room temperature.
Notes
- Pressing the tofu is essential to remove excess moisture, which helps achieve a crispy golden crust when pan-frying.
- You can substitute olive oil with grapeseed oil or other neutral oils for frying.
- If you prefer a vegan mayo instead of mustard, it works equally well for spreading.
- Optional tomato slices add freshness and juiciness to the sandwich.
- Keep an eye on sautéed onions to prevent burning; remove them from heat promptly once browned.
- Choosing fresh, sturdy bread like sourdough or whole grain enhances the sandwich’s texture.
