Ever eat a sandwich which changes your life a little?! Well this one might just do that…

If you think tofu is slimy and unappetizing then meet the TLT Toastie. Tofu. Lettuce. Tomato – smoky tofu, layered with fresh leaves and juicy slices of tomato. Add a smothering of hummus and this is a sandwich dreams are made of.

Plus tofu is packed full of protein – 17g per portion.

This would be the perfect plant-based lunch for after a workout or when you want a hearty-yet-healthy meal to keep you well fuelled throughout the day.

I opted for toasted sourdough bread from my local bakery but there are loads of great varieties of bread out there.

For many people with disordered eating, bread can be a ‘fear food’ (something that creates anxiety) or a ‘forbidden food’ (something that you don’t allow yourself eat), but it really is a great carb-rich food which opens up the door to so many delicious recipes to experiment with. If you’re not a fan of sourdough then use rye bread, a bagel, a wrap, or even pitta bread. And if you’re coeliac then there are some great gluten-free breads out there these days too!

The tofu and hummus work best if you prepare them the night before but it is well worth the wait. I promise!

I hope you LOVE this toastie as much as I do. It is:

Wholesome
Savoury
Smoky
Perfect for big appetites
Fresh
Protein packed
Convenient for lunch on the go
Super satisfying

If you give this recipe a try, let me know how you like it! Leave a comment and share it – it’s super helpful for me and other readers.

And as always, don’t forget to take a picture and tag it #FearFreeFood on Instagram. I love seeing what you cook up!


Print Recipe
TLT Toastie
Smoky baked tofu, creamy hummus, juicy tomatoes and fresh leaves sandwiched between two slices of sourdough. What’s not to love?!
Prep Time 15 minutes
Cook Time 15 minutes
Servings
people
Ingredients
For the tofu
For the smoked paprika hummus (you won’t need the whole thing for this recipe but it’s handy to add to other salads and sandwiches)
Prep Time 15 minutes
Cook Time 15 minutes
Servings
people
Ingredients
For the tofu
For the smoked paprika hummus (you won’t need the whole thing for this recipe but it’s handy to add to other salads and sandwiches)
Instructions
The night before
  1. If you’re making your own hummus (feel free to use shop-bought if you want!) then empty the chickpeas (with the liquid) in a microwavable bowl and add the garlic cloves. Cover and microwave for 4-5 minutes.
  2. Add chickpeas with their liquid and garlic into a food processor along with remaining hummus ingredients and blend until smooth and creamy. Place in the fridge overnight.
When you’re ready to eat
  1. Pre-heat an oven to 190C. Make the marinade for the tofu by mixing the soy sauce, Worcester sauce, maple syrup, smoked paprika, garlic powder and water together.
  2. Drain the tofu and slice into strips about ½ cm wide. Place in a large bowl or container and pour the marinade over to cover each strip.
  3. Remove each slice of tofu from the marinade and place on a baking tray. Pour over a little of the marinade and bake for 15 minutes.
  4. Remove the tofu from the oven, turn each slice over and pour over a little more of the marinade. Return to the oven for another 10 minutes, flip, add the remaining marinade and bake for another 5-10 minutes or until the tofu is firm and just starting to crisp at the edges.
  5. As the tofu is nearing the end of baking, toast the bread and spread each slice thickly with the hummus. Layer on the leaves, tomato, and tofu, and then top with the other slice of bread.
Recipe Notes

*Some people recommend draining the tofu, wrapping it in kitchen roll, weighting it down and/or marinading it the night before but because this recipe is slow baked you get a load of flavour and texture just by marinating it before you bake it.

*Feel free to use shop bought hummus if you don’t fancy making your own.

*If you're eating this as a packed lunch then I'd recommend skipping the toasting part and have it as a sandwich instead of a toastie.