Fennel Seed Tofu Sandwich with Paprika Spiced Yoghurt Dressing

Fennel Seed Tofu Sandwich with Paprika Spiced Yoghurt Dressing

By Namit Kathoria

 

Preparation time: 25 min

Cooking time: 10 min

 

Serves 4 people.

Ingredients:

600g tofu thinly sliced

100g broccoli thinly sliced

3 chestnut mushrooms thinly sliced

Olive oil for cooking

 

Marinade

¼ cup water

3 tablespoons tamari sauce

¼ teaspoon ground black pepper

1 ½ teaspoons cumin powder

1 teaspoon fennel seeds

1 teaspoon dried thyme

½ teaspoon fenugreek seeds

2 tablespoons olive oil

 

Paprika Spiced Soya Yoghurt Dressing

Juice of 1 lime

4 tablespoons fresh chopped mint

½ teaspoon sweet paprika

2 teaspoons garlic powder

2 tablespoons nutritional yeast

1 cup soya yoghurt (non-GMO)

 

Serve with some sliced tomato, shredded lettuce leaves and the paprika spiced soya yoghurt dressing as well wholegrain bread slices or wholegrain pitta bread

 

Preparation:

1. Drain the tofu and then slice it thinly. Also slice the broccoli and the mushrooms.
2. Mix all the ingredients for the marinade together in a bowl. Add in the tofu, the broccoli and the mushrooms and leave to marinade for 5-10 minutes.
3. Whilst everything is marinating, slice the tomatoes, shred the lettuce leaves and mix together the ingredients for the paprika spiced yoghurt dressing.
4. Heat up the olive oil in a large wok on a medium to high heat. Once it is warm add in the marinated ingredients from step 2 and stir constantly for about 8-10 minutes until the tofu becomes crispy, the mushrooms become soft and the broccoli becomes crispy as well.
5. Serve inside wholegrain bread slices or wholegrain pitta bread and also add in the shredded lettuce, the sliced tomatoes and the paprika spiced soya yoghurt dressing.

Where does your protein come from?

It comes from the tofu and the soya yoghurt as well as the nutritional yeast and the wholegrain bread. They are all really good sources of protein. The tofu, the soya yoghurt and the nutritional yeast as well as being good sources of protein, contain all of the essential amino acids that your body needs.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.