Grilled Tofu and Zucchini Sandwich

I’m not huge on sandwiches…If I have to choose for a quick meal, I’d rather go for a salad or some fruits.
however for my last bike road trip (100 km) I needed to make some easy-to-carry snack and well, sandwich was definitely the way to go. I still wanted it to be light but packed with nutrients and, of course, tasty. I decided to go vegetarian and made myself a grilled tofu and zucchini one!

Here is how you make it 🙂

Ingredients (serves 2):

  • 4 slices of bread (white or whole grain)
  • 200 g firm tofu
  • 1/2 tsp. salt
  • 1/4 tsp. chilly pepper (optional)
  • 1 zucchini
  • 1 tsp. sesame oil
  • 2 tsp. sesame dressing (Japanese)
  • 1 tsp. canola oil

Pre head oven at 200 C and toast the bread on both sides.


Cut tofu into slices and path them dry with kitchen paper

Sprinkle tofu with salt and chilly powder (if using any)


In a skillet heat up 1 tsp. of canola oil and cook tofu on both sides on medium heat until it gets a nice golden-brown color (about 5 min per side). Remove from the pan and set aside


Slice up the zucchini. In the same skillet where you have just cooked the tofu add the sesame oil and quickly sauté’ the zucchini


Spread the sesame dressing on 2 bread slices


Lay two slices of tofu on each slice, some zucchini then cover up with the second slice of bread. Gently press down


Wrap each sandwich into plastic paper and you are ready to go!


– LittleDani

About the author:

An Italian living in China with a strong passion for cooking! Browse my 'left-overs' session for many tasty grub!. Follow her on Twitter / Facebook.