Big Bagel Sandwich

Big Bagel Sandwich Recipe - Vegetarian Sandwich with Firm Tofu, Avocado, and Soya Cheese

Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 2 |

Vegetarian diet

Introduction

The Big Bagel Sandwich is a delightful and nutritious meal that combines the hearty texture of bagels with the rich flavors of tofu, vegetables, and avocado. This recipe is perfect for those seeking a filling breakfast, a satisfying lunch, or a light dinner. With its customizable ingredients and simple preparation steps, it caters to a wide range of dietary preferences and is sure to be a hit among both vegetarians and those just looking to add more plant-based options to their diet.

History

The concept of using bagels as the base for a sandwich is not new and has its roots in the diverse culinary traditions of Eastern European immigrants who brought bagels to the United States. Over time, the bagel sandwich has evolved, incorporating various ingredients to suit contemporary tastes and nutritional needs. The Big Bagel Sandwich, with its emphasis on plant-based ingredients, represents a modern twist on this classic, offering a healthier alternative that doesn't compromise on flavor.

Ingredients

0.25 block of extra firm tofu, excess water removed and crumbled
0.5 - 1 tbsp extra virgin olive oil
salt & pepper to taste
0.5 avocado
two slices of tomato, preferably roma

chopped veggies of choice—I use the following

0.5 green pepper
approx. 0.25 cup vidalia onion
3 button mushrooms
1 small can of black olives
soya cheese, optional

How to prepare

Saute the crumbled tofu in half of the olive oil with salt and pepper until it is browned.
Meanwhile, toast the bagel.
Spread each toasted bagel half with the avocado.
Place tomato slices on each bagel half.
When the tofu is brown, add chopped peppers, onion, and mushrooms.
You may need to add more olive oil at this point.
Remember that mushrooms contain a lot of water, which will contribute to the saute juices in the pan.
When the peppers are tender, onions are glossy, and mushrooms are sauteed, heap the tofu/veggie mixture onto the bagel halves.
Top with black olives.
If you are using soy cheese, place a slice on each half and broil until the cheese has melted.
Serve immediately.

Variations

For a vegan version, ensure the bagel is vegan and omit the soy cheese or use a vegan cheese alternative.
Add a spicy kick with a drizzle of sriracha or a sprinkle of red pepper flakes on top.
For a non-vegetarian twist, add slices of smoked salmon or turkey breast.

Cooking Tips & Tricks

To ensure the best results for your Big Bagel Sandwich, consider the following tips:

- Pressing the tofu before cooking it will remove excess water and allow it to absorb flavors more effectively.

- Use ripe avocados for a creamy and rich spread that complements the other ingredients.

- Toasting the bagel before assembling the sandwich adds a delightful crunch and prevents it from becoming soggy.

- Customize the vegetable mix according to seasonal availability or personal preference to keep the sandwich fresh and exciting.

Serving Suggestions

For a complete meal, serve the Big Bagel Sandwich with a side of fresh fruit or a light salad. A cup of herbal tea or freshly squeezed orange juice would complement the flavors of the sandwich perfectly.

Cooking Techniques

Sautéing the tofu and vegetables brings out their flavors and ensures they are tender and delicious. Broiling the sandwich with soy cheese on top gives it a delightful melted texture and a slightly crispy edge.

Ingredient Substitutions

Substitute tofu with tempeh for a different texture and a nuttier flavor.

- Use spinach or arugula instead of green peppers for a leafy green addition.

- Replace the bagel with a whole wheat English muffin for a lower-calorie option.

Make Ahead Tips

Prepare the tofu and vegetable mixture ahead of time and store it in the refrigerator for up to two days. When ready to eat, simply reheat the mixture, toast the bagel, and assemble the sandwich for a quick and easy meal.

Presentation Ideas

Serve the sandwich open-faced to showcase the colorful array of toppings. Garnish with fresh herbs like cilantro or parsley for an added touch of flavor and visual appeal.

Pairing Recommendations

Pair the Big Bagel Sandwich with a light and crisp white wine, such as a Sauvignon Blanc, or a refreshing fruit smoothie for a balanced and satisfying meal.

Storage and Reheating Instructions

Store any leftover tofu and vegetable mixture in an airtight container in the refrigerator for up to two days. Reheat in a skillet over medium heat until warmed through before assembling the sandwich.

Nutrition Information

Calories per serving

A single serving of the Big Bagel Sandwich contains approximately 400-500 calories, making it a substantial meal that can keep you full and energized for hours. The exact calorie count can vary based on the size of the bagel and the amount of olive oil used.

Carbohydrates

The primary source of carbohydrates in this recipe comes from the bagel and the vegetables. A typical bagel contains about 50 grams of carbohydrates, providing the energy needed to start your day. The vegetables add a modest amount of carbs but are also packed with fiber, which aids in digestion and helps maintain blood sugar levels.

Fats

The healthy fats in this recipe come mainly from the avocado and extra virgin olive oil. Avocado is a great source of monounsaturated fats, which are beneficial for heart health. Olive oil also contains monounsaturated fats, along with antioxidants that have anti-inflammatory properties.

Proteins

Tofu is the primary protein source in this sandwich, offering about 10 grams of protein per 0.25 block. It's a complete protein, containing all nine essential amino acids your body needs. This makes the Big Bagel Sandwich a great option for vegetarians and those looking to increase their plant-based protein intake.

Vitamins and minerals

This sandwich is a powerhouse of vitamins and minerals, thanks to the diverse range of vegetables and avocado. It's rich in Vitamin C from the peppers, Vitamin K from the avocado, and various B vitamins from the mushrooms and onions. The black olives add a good dose of iron and calcium.

Alergens

The main allergens to be aware of in this recipe are gluten (from the bagel) and soy (from the tofu and soy cheese). Those with sensitivities or allergies to these ingredients can easily substitute them with gluten-free bagels and omit the soy cheese.

Summary

Overall, the Big Bagel Sandwich is a balanced meal that provides a good mix of carbohydrates, proteins, and healthy fats, along with a variety of vitamins and minerals. It's a nutritious option that doesn't skimp on flavor or satisfaction.

Summary

The Big Bagel Sandwich is a versatile, nutritious, and delicious meal that can be enjoyed at any time of the day. With its combination of flavors and textures, it's sure to satisfy a wide range of tastes and dietary needs. Whether you're a seasoned vegetarian or just looking to incorporate more plant-based meals into your diet, this sandwich is a great option to consider.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its flavors. It was a rainy day in the small town where I grew up, and I was flipping through an old cookbook that had been passed down to me from my own grandmother. As I turned the pages, a recipe for a Big Bagel Sandwich caught my eye, and I knew I had to try it.

I had always loved to cook, and I had learned many recipes from my mother and grandmother over the years. But this one was different. It combined all of my favorite ingredients – fresh vegetables, savory meats, and a crunchy bagel – into one delicious sandwich. I could already taste the tangy mustard and creamy cheese as I read through the instructions.

The recipe called for a variety of ingredients that I didn't have on hand, so I decided to visit the local market to pick them up. As I walked through the aisles, I could feel the excitement building inside me. I couldn't wait to get home and start cooking.

Once I had gathered all of the necessary ingredients, I headed back to my kitchen and got to work. I sliced the bagel in half and toasted it until it was golden brown. Then I spread a generous layer of tangy mustard on one side and creamy mayonnaise on the other.

Next, I piled on the fresh vegetables – crisp lettuce, juicy tomatoes, and crunchy cucumbers. I added slices of savory turkey and ham, followed by a generous sprinkling of sharp cheddar cheese. Finally, I topped it all off with the other half of the toasted bagel and pressed it together to create the perfect Big Bagel Sandwich.

As I took my first bite, I was transported to a world of delicious flavors and textures. The tangy mustard and creamy mayonnaise mixed perfectly with the fresh vegetables and savory meats. The sharp cheddar cheese added a rich, gooey texture that brought the entire sandwich together.

I knew that I had stumbled upon something truly special with this recipe. It quickly became a favorite in my household, and I found myself making it again and again for family and friends.

Over the years, I have continued to experiment with the recipe, adding different ingredients and variations to suit my taste. Sometimes I'll swap out the turkey for roast beef, or add a slice of crisp bacon for an extra bit of crunch. No matter how I choose to customize it, the Big Bagel Sandwich never fails to impress.

I have shared this recipe with many people over the years, and it has become a beloved staple in my family. My grandchildren now request it whenever they come to visit, and I love passing down this delicious tradition to the next generation.

As I sit here reminiscing about the day I first discovered the Big Bagel Sandwich recipe, I am filled with gratitude for the joy and memories it has brought into my life. Cooking has always been a passion of mine, and this recipe holds a special place in my heart as a testament to the power of good food and shared meals.

I am so grateful for the opportunities I have had to learn from the wonderful cooks and chefs who have inspired me over the years. Their knowledge and expertise have shaped my own culinary journey, and I am proud to carry on the tradition of cooking and sharing delicious meals with those I love.

So here's to the Big Bagel Sandwich – a dish that has brought joy, comfort, and delicious flavors into my life for many years. May it continue to be a source of happiness and connection for generations to come. And may we always remember the power of a good meal shared with loved ones. Cheers!