Smoky Tofu Sandwich

Dietician Amit Shah


  • 2 slices wholegrain or Protein or Sourdough Bread
  • a few slices Smoky Tofu/Paneer
  • a generous slather of Sundried Tomato Pesto
  • ¼ – ½ ripe avocado
  • plenty of salad greens (spinach, butter lettuce, arugula etc.)
  • cracked black pepper

Smoky Tofu/Paneer

  • 1 package Tofu (150 gms) Or Low Fat Paneer
  • 1 Tbsp tamari/Soy Sauce
  • 1 Tbsp. maple syrup/Honey
  • 1 tsp. Olive oil
  • 1 tsp Smoked Paprika or Chilli Powder


  • Slice the Tofu/Paneer into slabs or long strips, depending on the shape of your block.
  • In an oven-proof dish whisk together all other ingredients. Place the tofu/paneer in a single layer covering the bottom of the dish, then flip each piece so that it is coated with the marinade on both sides.
  • Place in a 190°C oven for 20-30 minutes until the it has absorbed the marinade. Remove from oven and let cool until you are ready to make your sandwiches.