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This high-protein Tofu Sandwich is made with vegan pastrami, consisting of thinly sliced tofu, marinated in a flavorful brine, and cooked until perfectly browned. It's meaty, flavorful, and made from all healthy ingredients. Served with my Vegan Coleslaw, and sauerkraut for the best vegan reuben!
this RECIPE
This Tofu Sandwich recipe is super easy, and turns out amazing every time. If you think you don't like tofu, try this way of preparing and cooking it. I bet it will change your mind! I slice it extra thin using a wide vegetable peeler. This way, it readily soaks up the pastrami marinade, and tastes very meaty.
This Tofu Sandwich (Vegan Pastrami) recipe was inspired by my Three Easy Tofu Marinades in 10 Minutes, and pairs well with this Curried Cabbage Salad (minus the chickpeas).
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- 👩🏼🌾 Ingredients
- 🥖 Substitutions
- 📖 Instructions
- 💡 Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽 Related Recipes
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Extra firm tofu or super firm tofu are best suited for this Tofu Sandwich. I highly recommend freezing the block of tofu beforehand for a true meat-like texture. Simply remove the block from the packet, pat it dry, and place it into a freezer-safe container. Freeze for at least 24 hours, or until frozen throughout. Then thaw overnight in the refrigerator, or until completely thawed. Use your hand to press down on the tofu to remove the water before using. It is much easier to press tofu once it has been frozen and thawed. Pat dry before slicing thinly. Super firm tofu contains the highest amount of protein and comes pre-pressed so it is very convenient, but it is sometimes hard to find. I typically use Nasoya or Wildwood brands.
- Beet is an optional ingredient, but highly recommended. Raw beet is blended with the marinade ingredients to give the tofu a vibrant red color so it looks more like meat. It is also a convenient way to add more nutrients to this vegan pastrami.
- Sauerkraut is completely optional. I add it to the tofu sandwich for serving so it tastes just like a vegan reuben.
- Mellow white miso packs flavor into this Tofu Sandwich. It is made by inoculating soybeans with a mold called koji. It is known for its pronounced umami flavor –a deep savory flavor, with a toasty, salty-sweet richness. It is a fermented food.
See recipe card for quantities.
🥖 Substitutions
- Tofu - Instead of tofu, use thinly sliced tempeh to change things up. Tempeh is a healthy, high-protein, fermented food.
- Rye bread - use gluten-free bread to make this Tofu Sandwich gluten-free.
- Beet - omit the beet as desired
Try my for another Tofu Sandwich variation. Visit my Vegan Sandwich Recipes page for more high-protein sandwich ideas.
📖 Instructions
Optional step for a meatier Tofu Sandwich: Freeze and thaw the tofu before using. Use your hands to press down on the thawed block to remove the excess water before using. Pat it dry.
Preheat the oven to 400ºF, or an air fryer to 400ºF.
Step 1. Slice the pressed block of tofu thinly using a sharp chef’s knife or an extra-wide vegetable peeler. Place the slices in a large airtight container.
Step 2. Place the beet, vegetable broth, apple cider vinegar, miso, Dijon, black pepper, coriander, paprika, garlic powder, and onion powder into the canister of a blender. Blend on high until a smooth liquid forms.
Step 3. Transfer the liquid to the container with the tofu. Gently toss the tofu until it is submerged in the liquid. Marinate for at least 30 minutes. You can also marinate overnight in the refrigerator.
Step 4. Preheat the oven to 425ºF. Transfer the tofu slices to a large nonstick baking sheet in a single layer.
Step 5. Cook for about 25 minutes, or until lightly crispy. Flip the tofu over after 10 minutes and baste both sides. Baste again after 20 minutes.
Step 6. Serve the vegan pastrami on toasted rye bread, with sauerkraut, and vegan coleslaw for the best tofu sandwich that tastes just like a vegan Reuben!
💡 Expert Tips
- Marinate the tofu for at least 30 minutes, but the longer the better. Try to leave the tofu in the marinade overnight, or prepare it in the morning to cook in the evening. If marinating for longer than 30 minutes, place the tofu and marinade in an airtight container inside the refrigerator.
- Cook the tofu in a single layer so it browns more evenly. Baste frequently with the marinade.
- Use an extra wide cabbage grater (vegetable peeler) to thinly slice the tofu or a sharp chef's knife.
- Storage: Refrigerate any remaining cooked Tofu Vegan Pastrami in an airtight container for up to 5 days. Prepare the Tofu Sandwich for serving. You can make the Vegan Coleslaw beforehand and refrigerate it for up to 5 days.
🙋🏽♀️ Recipe FAQs
How do I meal prep this Tofu Sandwich (Vegan Pastrami) ahead of time?
Marinate the tofu vegan pastrami up to two days ahead of time. Cook the tofu and prepare the Tofu Sandwich for serving. Refrigerate any leftover cooked vegan pastrami for up to four to five days.
Is tofu healthier than meat?
Soy in its whole form such as edamame, tofu, and whole soy milk, is healthier than meatin that soy provides an excellent source of protein, fiber, vitamins, and minerals without the cholesterol and saturated fat found in meat.
Why is pastrami so pink?
Salted meat is denser and slices cleaner than unsalted meat, and the pink curing salt used by the infamous Katz's Delicatessen brings a familiar cured quality to the beef.The salt, which is enriched with sodium nitrite, also keeps the meat pink as it cooks. Plain salt would turn pastrami grey.
- Tofu Sandwich with Caramelized Onions
- Vegan Tacos
- Plant-Based Tempeh Sandwich
- Easy Tofu Marinades (3 ways, 10 minutes)
👩🏽🍳 Made This Recipe?
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I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
High-Protein Tofu Sandwich
Nisha Melvani
High-Protein Tofu Sandwich made with easy vegan pastrami that's healthy, delicious, & quick to make. These deli slices of tofu taste and look just like meat.
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Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Main Course
Cuisine Vegan
Servings 3 sandwiches
Calories 210 kcal
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Ingredients
- 1 (14 to 16) ounce extra firm tofu or super firm (preferably frozen and thawed) pressed, and drained
- ½ small beet peeled, and quartered (use a piece the size of two walnuts)
- 1 cup vegetable broth
- 3 tablespoons apple cider vinegar
- 2 tablespoons mellow white miso
- 2 teaspoons Dijon mustard
- 1 teaspoon black pepper
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Drizzle of olive oil optional
Optional for serving:
- 6 slices rye bread
- ½ cup sauerkraut
- Vegan coleslaw
Instructions
Slice the block of tofu thinly using a sharp chef’s knife or an extra wide peeler (cabbage grater). Place the slices in a large airtight container.
Blend: Place the beet, vegetable broth, apple cider vinegar, miso, Dijon, black pepper, coriander, paprika, garlic powder, and onion powder into the canister of a blender. Blend on high until a smooth liquid forms.
Marinate: Transfer the liquid to the container with the tofu. Gently toss the tofu until it is submerged in the liquid. Marinate for at least 30 minutes. You can also marinate overnight in the refrigerator.
Preheat the oven to 425ºF. Transfer the tofu slices to a large nonstick baking sheet in a single layer. Brush both sides lightly with olive oil. Cook for about 25 minutes, or until lightly crispy. Flip the tofu over after 10 minutes and baste both sides. Baste again after 20 minutes.
To air-fry the tofu: Preheat the air fryer to 400ºF. Cook for about 15 minutes, or until lightly crispy, flipping halfway, and basting frequently.
Notes
- Optional for the most meat-like texture: Remove the tofu from its packet and pat it dry with a paper towel or clean dish towel. Transfer the block to a freezer-safe container. Freeze for at least 24 hours. Thaw in the refrigerator overnight. Squeeze out the water from the block as much as possible with your hands before using.
- Slicing: The thinner the tofu slices, the more marinade they will absorb. I used a large vegetable peeler to slice the block along the largest rectangular side. Or you can use a sharp knife.
- Marinate the tofu for at least 30 minutes, but the longer the better. Try to leave the tofu in the marinade overnight, or prepare it in the morning to cook in the evening. If marinating for longer than 30 minutes, place the tofu and marinade in an airtight container inside the refrigerator.
- Cook the tofu in a single layer so it browns more evenly. Baste frequently with the marinade.
- Storage: Refrigerate any remaining cooked Tofu Vegan Pastrami in an airtight container for up to 5 days.
Nutrition
Calories: 210kcal | Carbohydrates: 38g | Protein: 23g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 460mg | Potassium: 234mg | Fiber: 6g | Sugar: 4g | Vitamin A: 472IU | Vitamin C: 5mg | Calcium: 75mg | Iron: 3mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
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