Fresh Pesto & Tofu Sandwich with Balsamic Glaze (high-protein)
We all know that pesto makes everything taste amazing and this high-protein version is no different. Put together with marinated tofu, antipasti and a balsamic glaze, you’ve got a super tasty way of reaching your protein goals.
Nutritional information is based one serving of the full recipe including 2 sprays of oil spray, walnuts for the pesto and 6 sundried tomatoes for the antipasti.
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Preparation time
10 min
Cook time
10 min
Total time
20
Meal
- mains
- lunches
Servings
Kcal
685
Carbs
60 g
Protein
39 g
Fat
30 g
* Nutritional information per serving.
Ingredients
Tofu
- 95g/3.3 oz marinated or smoked tofu, sliced into 0.5cm slices (use gluten-free if needed)
Quick White Bean & Walnut Pesto
- 2 tbsp white beans, drained and rinsed
- 20g/0.6 oz basil, large stalks removed (or use combination of fresh herbs)
- 20g/1 tbsp walnuts, pine nuts or ground almonds
- ¾ tbsp nutritional yeast
- ¾ clove garlic
- ⅓ tbsp lemon juice
- ⅛ tsp salt
- Pinch of black pepper
Bread/optional fillings
- 2 wholemeal rolls (use gluten-free if needed)
- Selection of antipasti (eg capers, sun-dried tomatoes, roasted peppers, artichokes, chargrilled aubergine)
- Avocado, sliced
- Rocket
- Balsamic glaze (many are sugar-free)
Tofu
- 190g/6.6 oz marinated or smoked tofu, sliced into 0.5cm slices (use gluten-free if needed)
Quick White Bean & Walnut Pesto
- 4 tbsp white beans, drained and rinsed
- 40g/1.2 oz basil, large stalks removed (or use combination of fresh herbs)
- 40g/2 tbsp walnuts, pine nuts or ground almonds
- 1½ tbsp nutritional yeast
- 1½ clove garlic
- ¾ tbsp lemon juice
- ¼ tsp salt
- Pinch of black pepper
Bread/optional fillings
- 4 wholemeal rolls (use gluten-free if needed)
- Selection of antipasti (eg capers, sun-dried tomatoes, roasted peppers, artichokes, chargrilled aubergine)
- Avocado, sliced
- Rocket
- Balsamic glaze (many are sugar-free)
Tofu
- 280g/10 oz marinated or smoked tofu, sliced into 0.5cm slices (use gluten-free if needed)
Quick White Bean & Walnut Pesto
- ½ x tin white beans, drained and rinsed
- 60g/2 oz basil, large stalks removed (or use combination of fresh herbs)
- 60g/2 oz walnuts, pine nuts or ground almonds
- 2 tbsp nutritional yeast
- 2 cloves garlic
- 1 tbsp lemon juice
- ½ tsp salt
- ¼ tsp black pepper
Bread/optional fillings
- 6 wholemeal rolls (use gluten-free if needed)
- Selection of antipasti (eg capers, sun-dried tomatoes, roasted peppers, artichokes, chargrilled aubergine)
- Avocado, sliced
- Rocket
- Balsamic glaze (many are sugar-free)
Tofu
- 380g/13.2 oz marinated or smoked tofu, sliced into 0.5cm slices (use gluten-free if needed)
Quick White Bean & Walnut Pesto
- 8 tbsp white beans, drained and rinsed
- 80g/2.4 oz basil, large stalks removed (or use combination of fresh herbs)
- 80g/2.6 oz walnuts, pine nuts or ground almonds
- 3 tbsp nutritional yeast
- 3 clove garlic
- 1⅕ tbsp lemon juice
- ⅗ tsp salt
- ⅓ tsp black pepper
Bread/optional fillings
- 8 wholemeal rolls (use gluten-free if needed)
- Selection of antipasti (eg capers, sun-dried tomatoes, roasted peppers, artichokes, chargrilled aubergine)
- Avocado, sliced
- Rocket
- Balsamic glaze (many are sugar-free)
Instructions
Tofu
- Using a medium-sized frying pan, fry the tofu with a light sprinkling of salt on both sides until golden (use oil spray if reducing fat). While the tofu is frying, make the pesto.
Pesto
- Place all ingredients in a food processor or high-speed blender and blitz until you achieve your desired consistency.
Bread/optional fillings
- Divide the pesto, tofu and fillings evenly between the rolls and finish off with a drizzle of balsamic glaze.
Tofu
- Using a medium-sized frying pan, fry the tofu with a light sprinkling of salt on both sides until golden (use oil spray if reducing fat). While the tofu is frying, make the pesto.
Pesto
- Place all ingredients in a food processor or high-speed blender and blitz until you achieve your desired consistency.
Bread/optional fillings
- Divide the pesto, tofu and fillings evenly between the rolls and finish off with a drizzle of balsamic glaze.
Tofu
- Using a medium-sized frying pan, fry the tofu with a light sprinkling of salt on both sides until golden (use oil spray if reducing fat). While the tofu is frying, make the pesto.
Pesto
- Place all ingredients in a food processor or high-speed blender and blitz until you achieve your desired consistency.
Bread/optional fillings
- Divide the pesto, tofu and fillings evenly between the rolls and finish off with a drizzle of balsamic glaze.
Tofu
- Using a medium-sized frying pan, fry the tofu with a light sprinkling of salt on both sides until golden (use oil spray if reducing fat). While the tofu is frying, make the pesto.
Pesto
- Place all ingredients in a food processor or high-speed blender and blitz until you achieve your desired consistency.
Bread/optional fillings
- Divide the pesto, tofu and fillings evenly between the rolls and finish off with a drizzle of balsamic glaze.
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