Sandwich with crispy tofu, jackfruit and tzatziki

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Sandwich with crispy tofu, jackfruit and tzatziki sauce.jpg

Difficulty: 1/5

Preparation and cooking time: 15 minutes (or 5 minutes if the tofu is already crispy and the tzatziki is already made)

Servings: 1

Cost: $0.80

Cost per 2000 kcal: $4.17

[Collapse]Nutrition facts per serving
CALORIES PER SERVING (kcal): 384         (calories in whole recipe: 384)
Proteins 36% 20.3g Protein: lysine 26% 0.5g
Protein: methionine 21% 0.2g
Protein: isoleucine 31% 0.5g
Carbohydrates 49% 63.7g Fibers 24% 9.2g
Net carbs n/a 54.5g
Sugars n/a 15.7g
Fats 10% 6.6g Omega-3 18% 0.3g
Omega-6 15% 2.5g
Saturated fats n/a 1.3g
Vitamin B1 45% 0.5mg Vitamin B2 21% 0.3mg
Vitamin B3 35% 5.6mg Vitamin B5 20% 1.0mg
Vitamin B6 37% 0.5mg Folate 20% 81.1μg
Vitamin A 2% 21.8μg Vitamin C 17% 15.8mg
Vitamin E 22% 3.3mg Vitamin K 19% 23.4μg
Vitamin B12 / / Vitamin D / /
Calcium 33% 334.8mg Copper 49% 0.4mg
Iron 49% 4.0mg Magnesium 31% 127.5mg
Manganese 122% 2.8mg Phosphorus 47% 334.1mg
Potassium 15% 738.3mg Selenium 60% 33.5μg
Zinc 23% 2.6mg Sodium to taste

Ingredients:

  • 2 slices whole wheat bread
  • 3 tbsp tzatziki
  • 2 thinly sliced cherry tomatoes
  • 2 slices tofu
  • 1 leaf chicory
  • 4 thin slices cucumber
  • 1 tsp lemon juice
  • 2 pieces shredded jackfruit

Instructions:

  • Place the tofu in the oven to turn brown and crispy, and prepare the tzatziki.
  • On 1 slice of bread, pile up all the ingredients, starting in order with the cucumber slices, then the tzatziki, the lemon juice, the cherry tomato slices, the jackfruit, the chicory, and top with the tofu slices (the picture won't show them in this order, but it's the best way to not make a crumbly and messy sandwich).
  • Place the second slice of bread on top, and press to shrink the volume.