Avocado / Lunch / Peas / Savoury / Tofu / Tomato / Wholegrains

Grilled TLT

 A simple and delicious midday-munchie. A vegetarian twist on the classic BLT sandwich, my Grilled TLT includes sweet and spicy marinated tofu alongside slow-roasted grape tomatoes, spring leaves, tomato-chilli chutney, and a generous spreading of lime-peppered avocado and pea puree on two slices of grainy sourdough bread. Fantastically simple to prepare and perfect for those searching for a nutritious, satisfying, and meat-free lunch.

1 tsp cumin

1 tsp paprika

1 tsp turmeric

2 tsp palm sugar

3 tbsp olive oil

2 cloves garlic, crushed

1 tsp grated ginger

200g firm tofu, cut into 1cm think slices – organic if possible

4 slices of grainy sourdough bread, well toasted

1 cup of grape tomatoes

Char-grilled capsicum

1 cup of mixed spring leaves

1 cup avocado

½ cup fresh or frozen peas

Juice of 1 lime

Freshly ground black pepper


Preheat oven to 140C

Place cumin, paprika, turmeric, palm sugar, olive oil, garlic and ginger in a large bowl and whisk to combine. Place tofu strips in the marinade and toss until coated. Place in fridge to marinate for at least 1 hour.

For the tomatoes, cut each one in half and arrange on a lined baking tray. Drizzle with a touch of olive oil and gently toss. Make sure that all the tomatoes are facing cut side up before popping into the oven to slowly roast for around 45 minutes or until the tomatoes slightly shriveled and sweet.

When the tofu strips has done marinating heat a non-stick pan over medium-high heat and grill the tofu slices for approx. 5 minutes on each side. Once golden and crispy remove from heat and set aside.

To make the lime-peppered avocado and pea puree, mash together the avocado, peas, lime juice and about 3 tbsp of freshly ground black pepper. Season to taste.

To assemble, take one slice of bread and slather with some good quality store-bought tomato-chilli chutney. Place a few strips of char-grilled capsicum on top of the chutney and top that with a small helping of mixed spring leaves. Next, add the slice of tofu and top that with a good slather of the avocado and pea puree, top with some of the tomatoes. Finish by placing on the other slice of toasted bread.

Serves 2

3 thoughts on “Grilled TLT

  1. A girlfriend of mine just started (in Jan) altering her diet to one of a vegetarian. From that point forward we have looked for new/exciting vegetarian recipes to share… this one will make the list! Thanks for posting!

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