Vegan Low Fat High Protein Anti-inflammatory

Mediterranean Tofu Salad Sandwich

A quick and easy Mediterranean-inspired sandwich filled with vibrant carrots and protein-rich tofu, perfect for a low-fat, anti-inflammatory meal.

⏱️ 15 minutes Prep Time
🍳 5 minutes Cook Time
🍽️ 2 Servings
🎯 Easy Difficulty
🔖 Save 🔗 Share 🖨️ Print ❤️ Like

Nutrition Facts

Per serving

250Calories
15gProtein
30gCarbs
8gFat

Ingredients

For 2 servings

  • 2 slices of whole wheat bread
  • 200g firm tofu, crumbled
  • 1 large carrot, grated
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 1 pinch salt
  • 1 pinch black pepper
  • 1 teaspoon dried oregano
  • Fresh parsley, for garnish

Instructions

Follow these steps for perfect results

  1. In a skillet, heat olive oil over medium heat.
  2. Add crumbled tofu, season with salt, pepper, and oregano, and sautu00e9 for 5 minutes until slightly golden.
  3. In a bowl, mix sautu00e9ed tofu with grated carrots and lemon juice.
  4. Spread the mixture onto a slice of whole wheat bread and top with fresh parsley.
  5. Cover with the second slice of bread, slice in half, and serve.

Health Benefits

Nutritional advantages of this recipe

  • Tofu is rich in plant-based protein and contains anti-inflammatory properties.
  • Carrots are high in beta-carotene, boosting immune health and reducing inflammation.
  • Whole wheat bread is a good source of fiber, promoting digestive health.