Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. With 20g of plant-based protein and a hearty dose of vitamins, minerals and antioxidants, it’s a nutritional powerhouse that easily outshines anything you’ll find on the high street. And at less than £1 per serving, it’s kinder on your wallet, too!
Grabbing lunch on the go can get expensive fast, and vegan options in UK shops are often limited. Usually, you’re stuck choosing between a falafel wrap (tasty but low in protein) or the hoisin “duck” wrap that just doesn’t cut it. Instead, try making your own delicious, affordable sandwich at home. Not only will it save you money, but you can customise it to fit your exact tastes.
This Mediterranean-inspired sandwich has been my go-to work lunch for years, and I’ve never tired of it. With its satisfying mix of textures and flavours, it’s filling without being heavy – ideal for those busy afternoons when there’s little time to ‘rest and digest’.
This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students or anyone looking for a cheap, quick and nutritious plant-based meals.
Ingredient Cost Breakdown
- 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
- ½ TBSP dairy-free spread (Vitalite, 3p)
- 2 TBSP hummus (Tesco) – 15p
- 2 pieces of oil-packed sun-dried tomatoes (Tesco) – 5p
- 60g / 2 oz extra firm tofu (Tofoo) – 49p
- 1 TBSP sandwich pickle (10g) (Tesco) – 6p
- 4 baby salad leaves (Tesco) – 6p
Total Cost: 99p
Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.
Top Tips & FAQS
What’s the key to a great sandwich?
Layering a variety of textures and flavours is essential. I start with extra-firm tofu for a protein boost, add sun-dried tomatoes for a chewy, rich flavour, and a bit of sandwich pickle for a tangy crunch. Hummus adds creaminess and depth.
Which tofu works best for sandwiches?
Extra-firm tofu is perfect since it’s easy to slice and doesn’t require pressing. In the UK, the Tofoo brand is widely available. I also love smoked tofu as it adds an extra punch of flavour, though it’s a bit pricier. It’s a great one to buy when it’s on offer.
What about dairy-free spreads?
Vitalite is my favourite for sandwiches—it’s flavourful, vegan, and soft enough to spread without tearing the bread. Other options in UK supermarkets include Flora and Pure.
Boosting iron absorption
Adding vitamin C-rich ingredients like red bell pepper, sun-dried tomatoes, or red cabbage can help your body absorb more iron from the tofu and bread. Alternatively, pack a vitamin-C rich fruit or drink a small glass of orange juice with your lunch.
Gluten-free options
Serve the fillings with a gluten-free bread, which can be found on the ‘Free From’ aisles in the major UK supermarkets.
The Good Stuff
✨ Tofu is rich in plant-based protein; heart-healthy fats; and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones, that have antioxidant and anti-inflammatory properties and also promote hormonal balance.
✨ Hummus is made with chickpeas and tahini (sesame) and contains protein, healthy fats, fibre, and essential vitamins and minerals like iron, magnesium, and folate, supporting heart health, digestion, and sustained energy.
✨ Sun-dried tomatoes are rich in antioxidants like lycopene, vitamins C and K, and minerals such as iron and potassium, which support heart health, immune function and overall vitality.
✨ Salad leaves are rich in antioxidants, vitamins A, C, and K, folate, and fibre, supporting immune function, bone health, and digestion.
✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.
Recipe Card
High Protein Vegan Mediterranean Sandwich
Ingredients
- 2 thick slices of multigrain seeded bread
- ½ TBSP dairy-free spread
- 2 TBSP hummus
- 2 TBSP oil-packed sun-dried tomatoes drained and chopped
- 60 g / 2 oz extra firm tofu* drained and sliced
- 1 TBSP sandwich pickle
- 4 baby salad leaves
Optional add ins:
- Red bell pepper
- Red cabbage
- Black olives
- Balsamic glaze
- Vegan Mayonnaise
Instructions
- Spread a thin layer of dairy-free spread on one slice of bread, followed by the hummus and sun-dried tomatoes. Layer on the tofu slices, then add the pickle and salad leaves. Top with the second slice of bread, press gently, and slice in half. Pack in a sandwich box, and it’s ready to go!
Notes
Nutrition breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.
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If you make this Mediterranean Tofu Sandwich, I’d love to hear your feedback and any suggestions for adaptations! Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.
With love,
