EuropeanSandwich

Tofu Crunchwich

A substantial wholemeal sandwich with seed-crusted tofu, tart apple-cabbage slaw and a creamy mustard-maple white-bean spread.

Eat nowPortableContains gluten, mustard, soy
Hands-on23 minTotal time23 minEnergy791 kcalProtein46g
Recipe details
LightEasy-going

Equipment: Blender, Hob

Keep chilled after cooking

Tofu Crunchwich
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

Seed-crusted tofu

Mustard-maple cream

Apple slaw

Now we make

Method

Do the night before

  1. 1
    Defrost 90g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

23 min hands-on 23 min altogether
  1. 2
    Cut 80g wholemeal bread from a loaf into two thick sandwich slices
    πŸ– 1 min
  2. 3
    Cut 180g firm tofu lengthways into two broad sandwich-sized slabs. Brush all over with 1 tsp soy sauce, then press 18g roughly crushed pumpkin seeds firmly onto both sides
    πŸ– 4 min
  3. 4
    Cut 60g crisp and tart apple into fine matchsticks, then toss with 50g finely shredded red cabbage and 10ml lemon juice plus a pinch of salt. Massage for 30 seconds and leave to soften slightly while you make the cream
    πŸ– 3 min
  4. 5
    Mash or blend white beans, 1 tsp mustard, 1 tsp maple syrup and 10ml lemon juice until thick and almost smooth. Add 1-2 teaspoons of water only if needed to make it spreadable
    πŸ– 3 min
  5. 6
    Heat 1 tsp olive oil in a frying pan over medium heat. Fry the seed-crusted tofu for 3-4 minutes per side, turning carefully, until the seeds are toasted and the centre is hot
    πŸ– 8 min
  6. 7
    Toast wholemeal bread until crisp at the edges. Spread both slices generously with the mustard-maple bean cream, then layer on 20g rocket, the drained apple slaw and the hot tofu. Close, press gently and cut on the diagonal
    πŸ– 4 min

Look under the lid

Nutrition details

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

Explore full nutrition

Nutrition summary

At a glance

Higher inSeleniumPhosphorusMagnesium
Lower inVitamin AVitamin ECholine

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

791kcal

38%
Top contributors
Firm Tofu Β· 35%Wholemeal Bread Β· 22%Pumpkin Seeds Β· 13%
23% cal

Protein

46.4g

73%
Top contributors
Firm Tofu Β· 49%White Beans Β· 16%Wholemeal Bread Β· 15%
35% cal

Carbs

68.4g

Top contributors
Wholemeal Bread Β· 41%White Beans Β· 26%Apple Β· 9%
42% cal

Fat

36.8g

53%
Top contributors
Firm Tofu Β· 49%Pumpkin Seeds Β· 24%Olive Oil Β· 12%

Small numbers, big impact

Everyday essentials

Fibre20.82g
71%
Top contributors
White Beans Β· 45%Wholemeal Bread Β· 27%Apple Β· 7%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron12.24mg
68%
Top contributors
Firm Tofu Β· 40%White Beans Β· 17%Wholemeal Bread Β· 17%
Zinc7.53mg
68%
Top contributors
Firm Tofu Β· 40%Wholemeal Bread Β· 20%Pumpkin Seeds Β· 19%
Calcium793.69mg
79%
Top contributors
Firm Tofu Β· 78%White Beans Β· 8%Rocket Β· 4%

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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