This maple balsamic tofu sandwich is loaded with marinated tofu deli slices, seasoned squash and a creamy lemon garlic yogurt sauce. High in protein and easy to prep for the work week.
After coming up with this gochujang tofu sandwich, I’ve wanted to continue making other flavored tofu slices that can be prepped ahead for work week lunches. This maple balsamic version is inspired by a recent sandwich I had while in the city a few weeks ago. It was stuffed with squash and lots of fall flavors. So, I decided to run with the idea and make one myself. Spoiler alert, this version was incredibly delicious, so let’s make it together.
WHY YOU’LL LOVE THIS MAPLE BALSAMIC TOFU SANDWICH
- High in plant-protein. Since this sandwich is made with super firm tofu, this sandwich is especially high in protein. Served with good quality bread and squash, this sandwich can pack up to 30 grams of protein.
- These tofu deli slices can be meal prepped ahead. I like to make a batch of these at the start of the week, so I can make sandwiches with them for lunch through the week.
- The perfect sandwich for the season. To give this sandwich some fall vibes, it is stuffed with some sliced seasoned roasted acorn squash.
KEY INGREDIENTS AND SUBSTITUTIONS
- Acorn Squash: I used what was in season. Feel free to use another squash you love. Good examples include kabocha squash, butternut squash, honey nut and delicata squash.
- Tofu: I used super firm tofu because it doesn’t need to be pressed, which also helps give you bigger slices when cutting into it. You can absolutely used extra firm tofu, I would just make sure to press a block for at least 30 minutes before using in this recipe.
- Balsamic Vinegar: Good quality balsamic vinegar is always preferred, however I know this is not always possible especially with the price. Do the best you can with what you have. What I like to do is taste the vinegar on it’s own and then start adjusting the flavors based on that knowledge. Balance out the taste and acidity with your favorite sweeteners and seasonings.
- Lemon: The lemon is used in the marinade and in the yogurt sauce. I recommend fresh as you will need the lemon zest for the sauce.
- Seasonings: I used a combination of garlic powder, thyme, oregano, and coriander. Adjust seasonings to fit your own flavor preference, this was what I decided on.
- Nutritional Yeast: This gives us some umami flavor for the tofu and squash. Adding nutritional yeast also gives us some cheesy-essence especially on the acorn squash. If you don’t have access to nutritional yeast, it is okay to leave it out. I would taste the marinade and adjust with a little more tamari as needed.
- Tamari: This is a wheat-free version of soy sauce. Do note, that some brands may still add wheat in case you are following a gluten-free diet. Always check ingredients. This can be substituted for soy sauce or coconut aminos depending on preference.
- Maple Syrup: Any liquid sweetener you love can work for this recipe.
HOW TO MAKE A MAPLE BALSAMIC TOFU SANDWICH
Preheat the oven to 400F. To a small bowl, add the yogurt, garlic, maple syrup, and grate in the zest of the whole lemon. Cut a small wedge off the lemon then squeeze the juice (about 2 tsp) into the yogurt mixture. Add a pinch of salt then stir well together to combine. Cover and store in the fridge.
To a separate small bowl add the balsamic vinegar, maple syrup, tamari, nutritional yeast, thyme, oregano, coriander, garlic, and oil. Cut another wedge of the lemon then squeeze the juice (about 2 tsp) into the marinade and whisk together.
Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place each piece on a parchment lined baking tray.
Brush the top of each tofu slice with the balsamic sauce to coat then place the tofu in the oven to bake for 8 minutes.
Remove the tray and carefully flip the tofu slices, then brush the top side with the sauce again. Bake in the oven for another 7-8 minutes or until the edges start to brown slightly.
When ready to assemble, toast your favorite bread then add a smear of the yogurt sauce on one of the slices. Top that with a few tofu slices, some acorn squash slices, your favorite greens, pickled onions, and a drizzle of balsamic glaze then top with the remaining slice of bread and enjoy.
INGREDIENTS
Lemon Garlic Yogurt Sauce
- 1/2 cup unsweetened plain plant-based yogurt
- 1 clove garlic, grated
- 1 lemon
- 2 tsp maple syrup
- Kosher salt to taste
Acorn Squash Slices
- 1 lb acorn squash, cut in half, seeds removed and thinly sliced
- 1 tbsp nutritional yeast
- 1 tsp garlic powder
- 1/2 tsp dry thyme
- 1 tbsp or more avocado oil
Balsamic Tofu Slices
- 16 oz block of super firm tofu
- 3 tbsp balsamic vinegar
- 2 tbsp maple syrup
- 2 tbsp tamari
- 1 tbsp avocado oil
- 1 tbsp nutritional yeast
- 1/2 tsp dry thyme
- 1/2 tsp dry oregano
- 1/2 tsp coriander
For Assembly: sourdough bread, arugula, pickled onions, balsamic glaze
INSTRUCTIONS
- Preheat the oven to 400F. To a small bowl, add the yogurt, garlic, maple syrup, and grate in the zest of the whole lemon. Cut a small wedge off the lemon then squeeze the juice (about 2 tsp) into the yogurt mixture. Add a pinch of salt then stir well together to combine. Cover and store in the fridge.
- Add the sliced squash to a baking tray with the nutritional yeast, thyme, garlic powder, and oil. Toss the slices together until fully coated, then spread out on the tray so the slices are not overlapping. Bake in the oven for 18-20 minutes until golden, making sure to flip the slices halfway through baking. Add a pinch of salt to the squash after it’s done baking.
- To a separate small bowl add the balsamic vinegar, maple syrup, tamari, nutritional yeast, thyme, oregano, coriander, garlic, and oil. Cut another wedge of the lemon then squeeze the juice (about 2 tsp) into the marinade and whisk together.
- Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place each piece on a parchment lined baking tray.
- Brush the top of each tofu slice with the balsamic sauce to coat then place the tofu in the oven to bake for 8 minutes.
- Remove the tray and carefully flip the tofu slices, then brush the top side with the sauce again. Bake in the oven for another 7-8 minutes or until the edges start to brown slightly.
- When ready to assemble, toast your favorite bread then add a smear of the yogurt sauce on one of the slices. Top that with a few tofu slices, some acorn squash slices, your favorite greens, pickled onions, and a drizzle of balsamic glaze then top with the remaining slice of bread and enjoy.
