Sautéed Tofu and Chard Sandwich

Sautéed Tofu and Chard Sandwich Recipe from Switzerland

Region / culture: Switzerland | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 2 |

Vegetarian diet

Introduction

This Sautéed Tofu and Chard Sandwich is a delicious and nutritious plant-based meal that is perfect for lunch or dinner. Packed with protein, vitamins, and minerals, this sandwich is sure to satisfy your hunger and your taste buds.

History

This recipe was inspired by the desire to create a healthy and flavorful sandwich option that is both vegan and gluten-free. By combining sautéed tofu with fresh chard and other tasty ingredients, this sandwich offers a unique and satisfying meal option for those looking to incorporate more plant-based foods into their diet.

Ingredients

firm/extra-firm tofu (organic calcium enriched)
handful of fresh chard mix (I use Trader Joe's packaged mix)
red onion
2 slices of vegan sprouted grain bread
vegan mayo (Veganaise is the best!)
organic vegan dijon mustard
0.5 ripe avocado
herbes de provence seasoning
granulated garlic seasoning
olive oil
sea salt

How to prepare

1. In a small saucepan, heat approximately 0.25 cup of olive oil (or more, if needed to prevent sticking).
2. Slice two pieces of tofu vertically (to reduce width) and add them to the pan. Coat both sides of the tofu with olive oil to prevent sticking.
3. Sprinkle herbes de Provence (approximately 1 tbsp, or to taste), granulated garlic, and sea salt over the tofu. Cook on both sides until the edges turn golden and slightly crispy. Spoon the herb mixture over the tofu as needed. Sautee at medium heat, reducing the temperature if smoke occurs and the smoke alarm goes off.
4. Meanwhile, toast the bread and slice the avocado and red onion thinly.
5. Once the bread is toasted, spread mayo and mustard on it. Place half of an avocado and red onion slices on top. Set aside.
6. When the tofu reaches the desired crispiness, place it on top of the avocado. Set aside.
7. In the same saucepan, add a bit more olive oil and saute a handful of fresh chard mix until it becomes soft. Pile it on top of the tofu and cover with the other slice of toasted bread.

Variations

Swap out the chard for spinach or kale for a different flavor profile.
Add sliced tomatoes or roasted red peppers for extra color and flavor.
Use different seasonings or sauces to customize the taste of the tofu.

Cooking Tips & Tricks

Be sure to press the tofu before cooking to remove excess moisture and allow it to crisp up nicely.

- Use a non-stick pan or well-seasoned cast iron skillet to prevent sticking when cooking the tofu.

- Adjust the seasonings to suit your taste preferences - feel free to add more herbs or spices for extra flavor.

Serving Suggestions

Serve this sandwich with a side salad or a bowl of soup for a complete and satisfying meal.

Cooking Techniques

Sautéing the tofu and chard adds a delicious crispy texture and flavor to this sandwich, while toasting the bread adds a nice crunch.

Ingredient Substitutions

Use tempeh or seitan instead of tofu for a different protein option.

- Substitute regular bread for gluten-free bread if needed.

- Use different vegetables or spreads to customize the sandwich to your liking.

Make Ahead Tips

You can prepare the tofu and chard ahead of time and assemble the sandwich just before serving to save time.

Presentation Ideas

Cut the sandwich in half diagonally and serve it on a plate with a garnish of fresh herbs or a sprinkle of nutritional yeast for added flavor.

Pairing Recommendations

This sandwich pairs well with a side of sweet potato fries, roasted vegetables, or a cup of vegetable soup for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftover sandwich components separately in airtight containers in the refrigerator and assemble just before serving. To reheat, warm the tofu and chard in a skillet over medium heat until heated through, then assemble the sandwich as directed.

Nutrition Information

Calories per serving

This sandwich contains approximately 350 calories per serving, making it a satisfying and nutrient-dense meal option.

Carbohydrates

This sandwich contains approximately 30 grams of carbohydrates per serving, making it a balanced meal option that provides energy for your day.

Fats

With healthy fats from the avocado and olive oil, this sandwich provides approximately 15 grams of fat per serving, contributing to heart health and satiety.

Proteins

Packed with plant-based protein from the tofu, this sandwich offers approximately 20 grams of protein per serving, helping to support muscle growth and repair.

Vitamins and minerals

Rich in vitamins and minerals, this sandwich provides a good source of vitamin K, vitamin C, folate, and potassium from the chard, avocado, and tofu.

Alergens

This recipe contains soy and gluten in the form of tofu and bread, so it may not be suitable for those with allergies to these ingredients.

Summary

Overall, this Sautéed Tofu and Chard Sandwich is a well-rounded meal option that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

This Sautéed Tofu and Chard Sandwich is a delicious and nutritious plant-based meal option that is perfect for lunch or dinner. Packed with protein, vitamins, and minerals, this sandwich is sure to satisfy your hunger and your taste buds. Enjoy!

How did I get this recipe?

I recall the moment I first laid eyes on this recipe for sautéed tofu and chard sandwich. It was a warm summer day, and I was visiting my friend Sarah's house for a small gathering. As we chatted and caught up, Sarah excused herself to the kitchen to prepare some snacks for us. I could hear the sizzling of the pan and the fragrant aroma of herbs and spices wafting through the air.

Curious, I wandered into the kitchen to see what she was cooking. To my surprise, Sarah was whipping up a batch of sautéed tofu and chard sandwiches. I had never tried tofu before, but the way she prepared it looked absolutely delicious. The tofu was crispy and golden brown, while the chard added a pop of color and freshness to the dish.

As Sarah plated the sandwiches and handed me one, I took a tentative bite. The flavors exploded in my mouth - the tofu was savory and perfectly seasoned, while the chard added a slight bitterness that balanced out the dish. I couldn't believe how tasty it was!

After finishing my sandwich, I begged Sarah for the recipe. She laughed and said it was a family secret, passed down from her grandmother. But she promised to teach me how to make it the next time I came over.

True to her word, Sarah invited me back a few days later for a cooking lesson. She showed me how to press the tofu to remove excess moisture and marinate it in a blend of soy sauce, garlic, and ginger. She then demonstrated how to sauté the tofu until it was crispy and golden brown, and how to wilt the chard with a splash of vinegar.

I watched carefully, taking mental notes of each step. As I followed along, I could feel my confidence growing in the kitchen. Sarah praised my efforts and encouraged me to experiment with different herbs and spices to make the recipe my own.

From that day on, sautéed tofu and chard sandwiches became a staple in my recipe repertoire. I would make them for family gatherings, potlucks, and even just for myself on lazy Sunday afternoons. Each time I cooked the dish, I would think back to that warm summer day at Sarah's house and the joy of discovering a new favorite recipe.

Over the years, I have shared the recipe with friends and family, passing on the tradition of sautéed tofu and chard sandwiches. I have also put my own spin on the dish, adding ingredients like avocado, roasted red peppers, and spicy sriracha sauce to make it even more flavorful.

As I look back on that fateful day when I first learned how to make sautéed tofu and chard sandwiches, I am grateful for the memories and experiences that have shaped my love for cooking. It just goes to show that sometimes the best recipes are discovered in the most unexpected places.