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Grilled Tuscan Sandwich

"Taste of Italy"



2 1/2 inch slices of extra firm Tofu or 4 oz

1/2 cup Italian dressing

2 tbsp of pesto sauce

1 tomato sliced

1/4 cup pickled red onion

1/2 cup shredded kale

2 tbsp avocado oil

2 ciabatta bread sandwich rolls

PREP 15 MIN    |    COOK 5 MIN     |    TOTAL 20 MIN 


Highlights & Tips

If you are tight on time, purchase premade pesto sauce, red pickle onions and Italian Dressing.  This will speed up the prep time for this meal.  

Marinate your extra firm tofu in the Italian Dressing for 10 minutes this will give the sandwich a great flavor.

You can place your buns on a grill to toast them or toast them on the stove top with a pan over medium heat.  This gives the sandwich a nice crunch.  Sprinkle a little garlic salt and ground pepper on the rolls for an extra pop of flavor.


Health Benefits


Tofu can help maintain a healthy heart.  It is also known to help with Menopause hormone balance.  The isoflavones present in tofu acts like the hormone estrogen for the body and is especially beneficial to women in their menopause and pre-menopause stages.

Kale has so many benefits it promotes eye health and contains the largest quantities of lutein found in nature.  It also detoxifies your body.  Kale does wonders for your skin tone, helps keep a natural color to your skin and regenerates skin cells.  Kale is very high in vitamin C and vitamin A.


Recipe Supplies

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These Italian Dressing packets are great to have to mix up a small batch that can be used as a marinade or dressing.  Premade dressings are also just as easy to use!

Avocado oil is great to cook with because it doesn't burn easy but it's also a great oil that doesn't have a heavy flavor associated with it.

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You can certainly make your own pesto sauce but to save time this is a great premade vegan sauce that has wonderful flavor!


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If you want a touch of elegance and if you are serving these sandwich's for a party. You can wrap them up in butcher paper sheets that are lined with wax to prevent leaks.  Then tie the paper with twine.  This gives a sharp look to a simple sandwich!


Budget Tips

To shave some cost to this recipe eliminate the Italian Dressing you can just grill the tofu and use the pesto sauce to flavor the sandwich or purchase dry seasoning packets which costs less than premade dressings in bottles.

You can use a different less expensive bread to decrease your grocery bill or throw the sandwich in a tortilla wrap and serve it up as a sandwich wrap!

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Storage Recommendations

Store any extra tofu in a sealed zip lock bag with water or tight sealed food container.  Tofu is generally only good once opened for 3-4 days.

If you make the red pickled onions store them in tight sealed glass jars and keep them in the refrigerator which is good for 3 weeks.


Food Combinations

Serve a fresh green salad or homemade soup with the sandwich if you want more to the meal!  Make a fresh pea or tomato soup in the summer or a butternut squash soup in the winter months.  Do  light green salad with some fresh veggies to make a side salad quick and easy!

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What to do with left over's or extra product?

Make a warm bread salad if you have extra ciabatta bread.  This sounds funny if you never had a warm bread salad but it's delicious!  The recipe is from a tiny Inn in Slovenia.  One of our favorite winter salads which can be found in our recipes!

Grilled Tuscan Sandwich

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PREP 15 MIN    |    COOK 5 MIN     |    TOTAL 20 MIN    



Slice the extra firm tofu and place the pieces in a zip lock bag and pour the dressing over the top and gently massage so each piece is covered.  Marinate for 10 minutes in the refrigerator.

Step 1

Step 2

Prepare your sandwich bread by slicing the roll if needed and toast the buns either over a grill or grill pan on the stove top.

Slice the fresh tomatoes and thinly cut the kale into shreds.  Grab any other toppings you may want to put on your sandwich like pickled red onions (see recipe if you want to make your own)

Step 3



Step 4

Once the bread is grilled or toasted spread the pesto sauce on each bun and layer on the tomato slices, red pickled onion and shredded kale.  


Step 5

Take the tofu out of the marinade and cook on a medium grill or on a grill pan on the stove top over medium high heat.  You can to sear the tofu on both sides 2-3 minutes. Once the tofu has nice grill marks and is warmed through it's ready to finish making the sandwich by placing it on the buns.  Serve right away or wrap in brown waxed lined butcher paper and tie with twine!  


□ Calories         232   Cal

□ Protein            11     grams

□ Fiber               4     grams

□ Sugar              3    grams

□ Carbs            25    grams

□ Fat                  9    grams


This sandwich can also be served cold if you prefer.  Just let the tofu cool down after grilling or place back in the refrigerator and pull out to assemble the sandwich when ready to eat.

To save time purchase the vegan pesto sauce, red pickled onions and Italian dressing.  By doing this you can quickly make a sandwich in under 20- 15 minutes.

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2 1/2 inch slices of extra firm Tofu or 4 oz

1/2 cup Italian dressing

2 tbsp of pesto sauce

1 tomato sliced

1/4 cup pickled red onion

1/2 cup shredded kale

2 tbsp avocado oil

2 ciabatta bread sandwich rolls

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