Vegan column_ A easy excessive protein TLT sandwich

Blake Engelby

Particular to the Press-Citizen

Final 12 months marked a big chapter in my life as I moved from Iowa to the Netherlands.

It feels vital to notice that till final 12 months, I had by no means moved outdoors of Iowa, not to mention outdoors of the USA. I had no concept what to anticipate after I landed within the Netherlands.

First, the similarities: flat landscapes and robust agricultural traditions. Subsequent, the variations: the whole lot else. That stated, discovering plant-based meals is simply as simple within the Netherlands as in Iowa, whilst I proceed my ongoing battle with the Dutch language. And veganism as a philosophy is rising in recognition each in Iowa and the Netherlands. Dutch society is changing into more and more conscious of the moral and environmental causes to undertake a vegan life-style. This shift is mirrored within the increasing availability of vegan choices in eating places, grocery shops, and even conventional Dutch dishes like “bitterballen” and “stroopwafels” being tailored to vegan variations. Moreover, there’s a thriving group of vegans and vegan-friendly organizations within the Netherlands, contributing to the promotion of plant-based diets and sustainable residing practices. If you’re concerned with veganism in Iowa, the Vegan Neighborhood of Japanese Iowa meets at the least as soon as every month and could be very happy to speak with you about veganism whereas consuming some unbelievable plant-based meals and having fun with one another’s firm.

Easy Excessive Protein TLT Sandwich

This sandwich is just not solely scrumptious but in addition offers a wide range of vitamins resembling protein, calcium, carbs, fiber, and wholesome fat, making it excellent for a fast lunch and even after an intense exercise to refuel your physique.


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 possibility

1 tablespoon olive oil

1 tablespoon maple syrup or agave nectar

1 teaspoon garlic powder

1/2 teaspoon smoked paprika

1/2 teaspoon floor cumin

Pinch of black pepper

For the Sandwich Meeting:

4 slices of your favourite vegan bread (complete wheat, sourdough, and many others.)

Vegan mayonnaise or hummus, for spreading

1 giant tomato, thinly sliced

2 cups contemporary lettuce leaves (romaine, iceberg, or your alternative)

Pickled crimson onion (non-compulsory)

1 Bell pepper, thinly sliced (non-compulsory)

Pickles (non-compulsory)

Mustard or vegan aioli (non-compulsory)

Avocado slices (non-compulsory)


1. Marinate the Tofu:

In a small bowl, whisk collectively 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.

Enable the tofu to marinate for at the least half-hour, flipping the slices midway by to make sure even taste absorption.

2. Cook dinner the Tofu:

Warmth a non-stick skillet or grill pan over medium-high warmth and frivolously grease it with oil or cooking spray.

Take away the tofu slices from the marinade and place them within the scorching skillet.

Cook dinner for 3-4 minutes on all sides or till they’re golden brown and barely crispy.

Take away the tofu from the skillet and let it cool barely.

3. Assemble the Sandwich:

Toast the slices of bread, if desired.

Unfold vegan mayonnaise or hummus on one aspect of every slice of bread.

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

Add any non-compulsory substances you want, resembling pickled crimson onion, pickles, avocado slices, or a drizzle of mustard or vegan aioli.

Prime with the remaining slices of bread with the mayo or hummus aspect dealing with down.

4. Serve:

Slice the sandwiches in half diagonally if you happen to want, and serve instantly.

You may as well wrap them in parchment paper or foil for a conveyable meal.

Initially from Cedar Rapids, at present residing within the Netherlands, Blake Engelby is a vegan of two years who’s obsessed with meals, cooking, and preventing animal exploitation (each human and non-human) as a lot as doable and practicable. Animals are right here with us, not for us. Ship questions or feedback to Go to the VCEI web site at or be part of the group on Fb or Meet Up.

Author: ZeroToHero