Tofu Panini with Roasted Vegetables and Avocado Cream

Roast the vegetables, crisp the tofu, mash the avocado. Three components, one pan, twenty minutes of active time. This is a solid vegetarian lunch that doesn’t rely on cheese or eggs to feel filling. The tamari-glazed tofu has enough going on that you won’t miss meat.

How to Make Tofu Panini with Roasted Vegetables and Avocado Cream

Press the tofu dry

Tofu holds a lot of water. Wrap it in a clean towel and press it under a heavy pan for 15 minutes before cooking. Wet tofu steams instead of crisping. Dry tofu browns fast.

High heat for the vegetables

Roast at 400°F and don’t crowd the pan. Spread the vegetables in a single layer with space between them. Crowding causes steaming. You want color on the edges, not a soggy pile.

Avocado cream stays simple

Fork-mashed avocado with lemon, salt, and pepper is all you need. Spread it on both sides of the tortilla before layering in the filling. It acts as a moisture barrier so the wrap doesn’t go soggy on the way to the table.

Tofu Panini with Roasted Vegetables and Avocado Cream

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• Author: Be Smart. Eat Smart.
• Total Time: 65 minutes
• Yield: 4 paninis 1x
• Diet: Vegan, Vegetarian

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Description

Crispy tofu and roasted veggies are layered in warm tortillas with creamy avocado. A quick, satisfying vegetarian meal.

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Ingredients

Units USM Scale 1x2x3x

Roasted vegetables:

• 2 medium carrots, sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1/2 red onion, sliced
• 3 cloves garlic, minced
• 2 cups shredded red cabbage
• 2 tbsp olive oil
• Salt and freshly ground black pepper, to taste

Sautéed spinach:

• 2 cups baby spinach
• 1 tsp olive oil

Tofu:

• 1 lb (454 g) firm or extra-firm tofu, well drained and pressed
• 2 tbsp soy sauce or tamari
• 1 tsp rice vinegar

Avocado cream:

• 1 ripe avocado
• 1 tbsp (15 ml) fresh lemon juice
• Salt and freshly ground black pepper, to taste

To assemble:

• 4 whole wheat tortillas
• 1 tbsp coconut oil, melted, for brushing

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Instructions

1. Preheat the oven to 400°F (204°C). Toss the carrots, bell peppers, red onion, garlic, and red cabbage with 2 tbsp olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for 30–45 minutes, stirring once, until tender and lightly charred. Do not crowd the pan — crowding causes steaming.
2. Meanwhile, warm 1 tsp olive oil in a skillet over medium heat. Add the spinach and sauté until just wilted, 1–2 minutes. Set aside.
3. In a small bowl, stir together the soy sauce and rice vinegar.
4. Crumble the pressed tofu and blot with a towel to remove any remaining water.
5. Heat a nonstick pan over medium heat. Add the tofu and cook, stirring occasionally, until browned, 8–10 minutes.
6. Reduce heat to medium-low, add the soy sauce mixture, and cook for 30 seconds, stirring to glaze the tofu. Remove from heat.
7. Mash the avocado with a fork. Stir in the lemon juice, salt, and pepper.
8. Spread avocado cream on each tortilla. Layer on the roasted vegetables, spinach, and glazed tofu. Fold and roll tightly.
9. Brush a panini press (or skillet with a second pan to weight it down) with melted coconut oil. Place the wraps seam-side down.
10. Grill for 2–3 minutes per side until golden and crisp. Serve immediately.

Notes

Zucchini, eggplant, or mushrooms also roast well at the same temperature. Cut everything to a similar size so it roasts evenly.

• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Category: Main Course
• Method: Pan-Frying
• Cuisine: Fusion

Nutrition

• Serving Size: 1 panini
• Calories: 450
• Sugar: 10
• Sodium: 600
• Fat: 25
• Saturated Fat: 5
• Unsaturated Fat: 18
• Carbohydrates: 50
• Fiber: 10
• Protein: 20

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