This fried tofu sandwich with roasted romano pepper dip is the perfect protein-packed lunch

Sick of eating the same old lunches? Try this delicious tofu sandwich, taken from Lunch To Go – it makes for a great WFH lunch or make it the night before to pack up for the office.

Tofu – made from soybeans – is a great source of protein for veggies and vegans as it’s one of the only complete plant-based proteins. This means that it contains all nine essential amino acids that our bodies can’t make on their own. This recipe calls for marinated tofu – simply buy it ready-made at the supermarket or make your own. 

Sprouted seeds are also a great source of protein, adding a nutritional punch – sprouting increases their vitamin and mineral content – as well as making them easier to digest. Win-win.

Romano peppers are full-flavoured peppers, which add a delicious sweetness to this sandwich. Red peppers are the most nutrient-dense, as they’ve been on the vine the longest and they’re bursting with antioxidant vitamins C and A.

Pop this in your lunchbox and you should be left feeling full all afternoon.


Serves: 2

240g marinated tofu

Sunflower oil, for frying

1 vegan baguette or 4 slices seeded bread 

Sliced pickles or kimchi, to taste

2 handfuls of lettuce or other salad greens

4tbsp sprouted seeds 


1kg romano peppers

150g olive oil

4 garlic cloves, crushed

1tbsp apple cider vinegar



1. First make the roasted pepper dip. Preheat the oven to 180°C (350°F) Gas 4.

2. Place the peppers in a baking pan lined with baking parchment. Cook in the preheated oven, turning frequently, until the skin becomes black and blistery. Remove the peppers from the oven and place in an airtight container, covered, for long enough to build up the steam, about 15 minutes. Make sure you save the liquid that leaks from the peppers while cooling. Next, peel and deseed the peppers, again saving any liquid. Cut the flesh into small pieces. Heat the oil in a frying pan, add the peppers and garlic and fry for a couple of minutes with a pinch of salt. Add the vinegar, reserved pepper juice and more salt and sauté over a medium heat for another 20 minutes or until the juice has been absorbed and the mixture has thickened. Set aside to cool.

3. Cut the ready-marinated tofu into four 10cm x 6cm slices, 6mm thick. Fry the cubes in a shallow layer of oil for 1–2 minutes, until golden brown, then drain on paper towels.

4. Cut the bread crossways in the middle, then lengthways to get two sandwiches. Add the cooled red pepper spread on the bottom slices, then add two slices of fried tofu, sprinkle with pickles, salad leaves and sprouted seeds and top with the remaining slices of bread.

5. Wrap in greaseproof paper or clingfilm and chill until required.

Note: Store leftover dip in an airtight container in the refrigerator and use within two to three days. 

Recipe taken from Lunch To Go (£14.99, Ryland Peters & Small), out now. 

Image: Rylan Peters & Small

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