Vegan column: A simple high protein TLT sandwich

Blake Engelby
·3 min read
This protein TLT sandwich is not only delicious but also provides a variety of nutrients such as protein, calcium, carbs, fiber, and healthy fats, making it perfect for a quick lunch or even after an intense workout to refuel your body.
This protein TLT sandwich is not only delicious but also provides a variety of nutrients such as protein, calcium, carbs, fiber, and healthy fats, making it perfect for a quick lunch or even after an intense workout to refuel your body.

Last year marked a significant chapter in my life as I moved from Iowa to the Netherlands.

It feels important to note that until last year, I had never moved outside of Iowa, let alone outside of the United States. I had no idea what to expect when I landed in the Netherlands.

First, the similarities: flat landscapes and strong agricultural traditions. Next, the differences: everything else. That said, finding plant-based food is just as easy in the Netherlands as in Iowa, even as I continue my ongoing struggle with the Dutch language. And veganism as a philosophy is growing in popularity both in Iowa and the Netherlands. Dutch society is becoming increasingly aware of the ethical and environmental reasons to adopt a vegan lifestyle. This shift is reflected in the expanding availability of vegan options in restaurants, grocery stores, and even traditional Dutch dishes like "bitterballen" and "stroopwafels" being adapted to vegan versions. Additionally, there is a thriving community of vegans and vegan-friendly organizations in the Netherlands, contributing to the promotion of plant-based diets and sustainable living practices. If you are interested in veganism in Iowa, the Vegan Community of Eastern Iowa meets at least once each month and would be more than happy to talk with you about veganism while eating some fantastic plant-based food and enjoying each other's company.

Simple High Protein TLT Sandwich

This sandwich is not only delicious but also provides a variety of nutrients such as protein, calcium, carbs, fiber, and healthy fats, making it perfect for a quick lunch or even after an intense workout to refuel your body.

Ingredients:

For the Marinated Tofu:

8 ounces (about 225g) extra-firm tofu, pressed and sliced into 1/2-inch thick slices

2 tablespoons soy sauce or tamari for a gluten-free option

1 tablespoon olive oil

1 tablespoon maple syrup or agave nectar

1 teaspoon garlic powder

1/2 teaspoon smoked paprika

1/2 teaspoon ground cumin

Pinch of black pepper

For the Sandwich Assembly:

4 slices of your favorite vegan bread (whole wheat, sourdough, etc.)

Vegan mayonnaise or hummus, for spreading

1 large tomato, thinly sliced

2 cups fresh lettuce leaves (romaine, iceberg, or your choice)

Pickled red onion (optional)

1 Bell pepper, thinly sliced (optional)

Pickles (optional)

Mustard or vegan aioli (optional)

Avocado slices (optional)

Instructions:

1. Marinate the Tofu:

  • In a small bowl, whisk together the soy sauce or tamari, olive oil, maple syrup, garlic powder, smoked paprika, cumin, and black pepper.

  • Place the tofu slices in a shallow dish or a resealable plastic bag and pour the marinade over them.

  • Allow the tofu to marinate for at least 30 minutes, flipping the slices halfway through to ensure even flavor absorption.

2. Cook the Tofu:

  • Heat a non-stick skillet or grill pan over medium-high heat and lightly grease it with oil or cooking spray.

  • Remove the tofu slices from the marinade and place them in the hot skillet.

  • Cook for 3-4 minutes on each side or until they are golden brown and slightly crispy.

  • Remove the tofu from the skillet and let it cool slightly.

3. Assemble the Sandwich:

  • Toast the slices of bread, if desired.

  • Spread vegan mayonnaise or hummus on one side of each slice of bread.

  • On two slices of bread, layer the marinated tofu slices, tomato slices, and lettuce leaves.

  • Add any optional ingredients you like, such as pickled red onion, pickles, avocado slices, or a drizzle of mustard or vegan aioli.

  • Top with the remaining slices of bread with the mayo or hummus side facing down.

4. Serve:

  • Slice the sandwiches in half diagonally if you prefer, and serve immediately.

  • You can also wrap them in parchment paper or foil for a portable meal.

Originally from Cedar Rapids, currently living in the Netherlands, Blake Engelby is a vegan of 2 years who is passionate about food, cooking, and fighting animal exploitation (both human and non-human) as much as possible and practicable. Animals are here with us, not for us. Send questions or comments to veganeasterniowa@gmail.com. Visit the VCEI website at https://www.veganeasterniowa.org/ or join the group on Facebook or Meet Up.

This article originally appeared on Ames Tribune: Vegan column: A simple high protein TLT sandwich