Tofu, Onion, and Pepper Sub Sandwich
Votes: 1
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 490, total fat 22 G., saturated fats G., proteins 19 G., carbohydrates 60 G., fiber G., cholesterol mg, sodium mg, sugar G.
Calories 490, total fat 22 G., saturated fats G., proteins 19 G., carbohydrates 60 G., fiber G., cholesterol mg, sodium mg, sugar G.
Tofu, Onion, and Pepper Sub Sandwich - A Detailed Recipe.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 280 g tofu, cut into 8 slices and pressed
- 4 whole grain sandwich buns, split lengthwise
- 1 small onion, thinly sliced
- 2 thinly sliced bell peppers (red and green)
- 3 tbsp. l. olive oil
- 0.5 tsp red pepper flakes
- 1 teaspoon crushed fennel seeds
- 1/3 cup warmed marinara sauce
- 2 tablespoons balsamic vinegar
- Ground pepper
- 6 cups young arugula
- 30 g Parmesan cheese slices, peeled with a vegetable peeler
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Cooking the dish according to the recipe:
- Position racks in the upper and lower thirds of the oven; preheat to 425°F (220°C). On a baking sheet, toss the peppers and onion with 1 tablespoon of olive oil. Season with salt and 1/4 teaspoon of red pepper flakes.
Bake in the oven on the bottom rack, turning once, until lightly golden, 15 minutes. - Meanwhile, line another baking sheet with parchment paper.
In a small bowl, combine 1 tablespoon olive oil, fennel seeds, the remaining 1/4 teaspoon red pepper flakes, and a pinch of salt. Brush the tofu pieces with the oil on both sides and transfer to the prepared baking sheet.
Bake on the top rack of the oven until golden brown, 15 minutes. - Spread marinara sauce on the bottoms of the buns. Top with 2 slices of tofu, some onion, bell pepper, and the tops of the buns.
In a medium bowl, whisk together the remaining 1 tablespoon olive oil and balsamic vinegar; season with salt and pepper. Add the arugula and toss; top with Parmesan. Serve with sabami.
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