Health on a Plate


This easy sandwich recipe is perfect for your lunch box at work. To serve time in making it, season your tofu overnight or some hours before you start making the sandwich. I always prefer baking my tofu but if you don’t have an oven you can cook on the pan.

a healthy breakfast. Perfect for your lunch box.

Now I want to remind you that this sandwich is very delicious. The combination of tofu and avocado plus the rest of ingredients brings up a perfect flavour.

Enjoy the recipe. If you don’t know what is tofu and how to make it, check the link below for my homemade tofu recipe. You can also purchase it from Dorcasvegankitchen products if you are in Swaziland or south Africa. We sell different kinds of healthy meat replacement.

But in case you don’t have tofu and you love the recipe, check the notes below for some ideas of what to replace tofu with.


1/2 ripe avocado
1 block of firm or extra firm tofu
1/2 tsp of garlic powder, of coriander powder, paprika and basil. Salt to taste

Red onion, sliced
1 fresh tomato, sliced
Some lettuce leaves, washed
2 slices of whole wheat brown bread. You can use any brand, I have used my homemade seeds bread.


Cut the tofu into thin strips.

Place the tofu strips in a container with garlic powder, coriander powder, paprika, salt, basil, and lemon juice.
(you may choose to season the tofu however you like.)

Let the tofu absorb the flavors for several hours or overnight.

If you’re in a rush you can just let it sit for several minutes.

Lay the tofu strips into a baking sheet and bake for 10 to 15 minutes at 220 degrees until golden brown.

You can also cook tofu on the pan by heating up the pan and greasing it with olive oil, lay the strips of tofu in the pan and cook for about 5 minutes on each side. The flame must be medium or low not high.

cooking tofu on the pan. Not need to put too much oil. Just greace the pan and put the heat on medium or low.

You may choose to cook a little longer to get a more tough meat-like texture.

While the tofu is cooking toast your bread.

Slice the avocado thinly and spread on one side of the bread followed by slices fresh tomatoes, red onion, the tofu strips, and some leaves of lettuce. Enjoy your sandwich.

Note, if you wish to make this recipe but you don’t have tofu, you can replace it with baked potatoes or baked eggplant. It all taste very delicious.

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Dorcas Luboya

Vegan foodie

Hi I’m Dorcas Luboya, I am a qualified health educator.

And thank you for stopping by. Here you will find a collection of healthy and delicious plant-based recipes.

To me cooking is a ministry on its own. Ministering to people is not only preaching, I minister to people through the healthful cooking work.

Dorcas Luboya

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