GlobalSandwich

Sriracha Tofu Slab

A thick nutritional-yeast-coated tofu slab with salted tomato, basil, coriander and hot sauce in a softly crisp wholemeal baton.

Eat nowPortableContains gluten, soy
Hands-on8 minTotal time9 minEnergy636 kcalProtein46g
Recipe details
HeartyEasy-going

Equipment: Toaster

Keep chilled after cooking

Sriracha Tofu Slab
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Tofu slab

Tomato

Herbs

Now we make

Method

8 min hands-on 9 min altogether
  1. 1
    Cut 150g tomato into thick slices, spread them on a plate and season with 1 pinch salt. Leave for 4 minutes until glossy and surrounded by a little tomato liquor
    πŸ– 1 minπŸ’€ 4 min unattended
  2. 2
    While the tomato rests, split 100g wholemeal bread shaped as a substantial baton and toast only the cut faces, keeping the outside soft enough to compress around the filling
    πŸ– 2 min
  3. 3
    Pat 220g firm tofu dry and trim it into one broad slab that fits the bread.
    πŸ– 1 min
  4. 4
    Tip the released tomato liquor into a shallow dish and mix in half the 10ml hot sauce. Turn the tofu through it, then press every broad face and edge firmly into 15g nutritional yeast so the moist surface picks up an even savoury coat
    πŸ– 2 min
  5. 5
    Lay 8g coriander leaf on the lower half of the bread, add the coated tofu slab, then layer over the salted tomato and 8g basil. Spoon the remaining hot sauce onto the upper cut face, close firmly and rest for 1 minute before eating
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inSeleniumPhosphorusCalcium
Lower inVitamin EVitamin ACholine

Calories

636kcal

30%
Top contributors
Firm Tofu Β· 54%Wholemeal Bread Β· 34%Nutritional Yeast Β· 7%
29% cal

Protein

45.6g

72%
Top contributors
Firm Tofu Β· 61%Wholemeal Bread Β· 20%Nutritional Yeast Β· 15%
34% cal

Carbs

54.5g

Top contributors
Wholemeal Bread Β· 67%Firm Tofu Β· 14%Nutritional Yeast Β· 9%
37% cal

Fat

26.2g

37%
Top contributors
Firm Tofu Β· 84%Wholemeal Bread Β· 12%Nutritional Yeast Β· 3%

Small numbers, big impact

Everyday essentials

Fibre13.97g
48%
Top contributors
Wholemeal Bread Β· 50%Nutritional Yeast Β· 25%Tomato Β· 13%
Vitamin B122.40ΞΌg
100%
Top contributors
Nutritional Yeast Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron9.95mg
55%
Top contributors
Firm Tofu Β· 61%Wholemeal Bread Β· 26%Nutritional Yeast Β· 5%
Zinc5.91mg
54%
Top contributors
Firm Tofu Β· 62%Wholemeal Bread Β· 32%Tomato Β· 4%
Calcium820.45mg
82%
Top contributors
Firm Tofu Β· 93%Wholemeal Bread Β· 3%Tomato Β· 2%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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