A melody of flavors in this marinated Balsamic Baked Tofu Sandwich come together to produce a satisfying and delicious meal!

Balsamic Baked Tofu Sandwich on an orange plate, with beer in the background

Today, I am tired. Don’t ask me why, I really couldn’t tell you. So, I’m not feeling like my talkative ol’ self right now and will keep this relatively brief. This Balsamic Baked Tofu Sandwich recipe was inspired by some mail that I received today, and I felt that making a sandwich of my own was highly appropriate.

Image collage of bell peppers, onion, and arugula on a cutting board

I looked around my fridge feeling a tad uninspired, when I spotted a block of tofu in the back! My first thought was smoky, but I feel like that’s all this blog has been lately so I went in another direction.

Image collage of tofu slabs marinating in balsamic mixture

Balsamic-marinated and baked tofu atop a little arugula, with a pile of sautéed onions, peppers and mushrooms? Yes, please! I added a little mashed avocado with garlic salt, but hummus would be great, too. Or, you could get a little weird (like I did) and lightly dunk your sandwich into the remainder of your marinade. It’s delicious, I promise.

Image collage of bell peppers and onions frying, plus avocado on toast

One Year Ago: Fruity Pumpkin Smoothie

Yield: 3

Balsamic Baked Tofu Sandwich

Name: Balsamic Baked Tofu Sandwich
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 3
Ingredients: 1 Block Extra Firm Tofu, Pressed for at least 30 mins; 1/4 C . Water; 3 Tbsp . Balsamic Vinegar; 2 Tbsp . Olive Oil; 1 Tbsp . Liquid Aminos; 2 tsp . Dijon Mustard; 3/4 tsp . Dried Italian Seasoning; 1 C . White Onions, Sliced into Slivers; 1 Clove Garlic, Sliced; 1 C . Red Bell Pepper, Sliced into short strips; 1 C . Button Mushrooms, Sliced; Salt & Pepper; 1 C . Arugula, packed (or to your preference); 6 Slices of your bread of choice, I used whole wheat; Optional: mashed avocado, hummus, etc. as a spread

A melody of flavors in this marinated Balsamic Baked Tofu Sandwich come together to produce great results!

Prep Time 30 minutes

Cook Time 25 minutes

Total Time 55 minutes

Ingredients

1 Block Extra Firm Tofu, Pressed for at least 30 mins
1/4 C . Water
3 Tbsp . Balsamic Vinegar
2 Tbsp . Olive Oil
1 Tbsp . Liquid Aminos
2 tsp . Dijon Mustard
3/4 tsp . Dried Italian Seasoning
1 C . White Onions, Sliced into Slivers
1 Clove Garlic, Sliced
1 C . Red Bell Pepper, Sliced into short strips
1 C . Button Mushrooms, Sliced
Salt & Pepper
1 C . Arugula, packed (or to your preference)
6 Slices of your bread of choice, I used whole wheat
Optional: mashed avocado, hummus, etc. as a spread

Instructions

Slice your tofu block into three wide/broad slices and place them in a bag or small dish.
Whisk together the balsamic, water, olive oil, liquid aminos, mustard, and dried Italian seasoning; then pour over the slices of tofu and marinate for 2 hours or more in the refrigerator. To get better coverage, flip container/bag over half way through.
Preheat the oven to 375ºF. Once the tofu has marinated, place it into a baking dish or sheet, without the marinade, and bake for 12 mins. Flip the pieces over and bake an additional 13 mins.
While the tofu is baking, warm a small pan over medium heat. Dry saute the onions with the garlic and bell pepper once it gets hot.
Once the onions start to turn clear, lower the heat just a little and add the mushrooms to the mix. Saute until the mushrooms shrink and become soft. Season with salt and pepper.
Toast the bread and place arugula onto the bottom slice. When the tofu is done baking place it on top of the arugula and add the veggie saute mix to that.
Mash avocado into the top slice and close the sandwich up. If you want to add more tartness from the marinade, pour it into a small pan and bring it to a simmer for 5-7 minutes over medium heat. Let it cool and it will reduce, for drizzling.

Notes

Potassium: 355mg
Vitamin A: 20%
Vitamin C: 115%
Calcium: 11%
Iron: 11% This does not include avocado, hummus or other toppings; but, does include the entire marinade. Nutritional Information is approximate and varies when different ingredients are used.

Nutrition Information:

Yield:

Serving Size:

1 grams
Amount Per Serving: Calories: 476Unsaturated Fat: 0g

Now, who’s excited for my review of Vegan Sandwiches Save the Day!, next month?!

And if you’re into this Balsamic Baked Tofu Sandwich, you’ll love the recipes below!

Sliced rosemary chickpea salad sandwiches in a lunch container on a white background — Rosemary Chickpea Salad Sandwiches

Image of sliced vegan turkey lunch roll-ups in meal prep containers — Vegan Turkey Lunch Roll-ups

A chipotle tofu rainbow wrap cut in half in a lunch container with grapes — Chipotle Tofu Rainbow Wraps

This site uses Akismet to reduce spam. Learn how your comment data is processed.

C&L Nieman

Sunday 16th of January 2022

My husband was very skeptical of the tofu...until he tasted it the way I prepared following your recipe with a couple twists. Our first homemade tofu panini with sauteed shrooms, onion and garlic, spinach w/balsamic dressing and creamy horesy mayo (and tomato for him). We were surprised to find the panini we ordered at the New York Botanical Gardens grill this past December had tofu in it. So when I saw your recipe, I knew we had to try it. It's a keeper! Thanks for building our grilling skills using healthier ingredients...you rock! C&L in New Milford, Ct.

Shannon

Saturday 3rd of April 2021

Do you think that I could make this with regular mustard and it turn out just as good?

The Vegan Diet — A Complete Guide for Beginners – VeganCookingGuide.com

Monday 7th of December 2020

[…] Baked tofu sandwich with a side of tomato […]

The Vegan Diet — A Complete Guide for Beginners – Blue Wave Offers

Sunday 2nd of August 2020

Vegan Recipes for Beginners – Vegan Yack Attack

Thursday 14th of November 2019

[…] Easy Balsamic Baked Tofu Sandwich […]