View source for Sandwich with crispy tofu, jackfruit and tzatziki

[[File:Sandwich with crispy tofu, jackfruit and tzatziki sauce.jpg|thumb]]

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

{| class="wikitable sortable mw-collapsible"
|-
| colspan="3"|'''''Nutrition facts per serving'''''
|- 
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 384 &nbsp; &nbsp; &nbsp; &nbsp; (''calories in whole recipe: 384'')'''
|- 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''36%''''' 
| rowspan="3" style="background-color:#FFCEB5;"|'''''20.3g'''''
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|26% 
| style="background-color:#FFCEB5;"|0.5g
|-
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|21% 
| style="background-color:#FFCEB5;"|0.2g
|- 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|31% 
| style="background-color:#FFCEB5;"|0.5g
|-
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''49%''''' 
| rowspan="3" style="background-color:#B5E6FF;"|'''''63.7g'''''
| style="background-color:#B5E6FF;"|Fibers 
| style="background-color:#B5E6FF;"|24% 
| style="background-color:#B5E6FF;"|9.2g
|-
| style="background-color:#B5E6FF;"|Net carbs
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|54.5g
|-
| style="background-color:#B5E6FF;"|Sugars
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|15.7g
|-
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''10%''''' 
| rowspan="3" style="background-color:#EDCBFF;"|'''''6.6g'''''
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|18% 
| style="background-color:#EDCBFF;"|0.3g
|- 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|15% 
| style="background-color:#EDCBFF;"|2.5g
|- 
| style="background-color:#EDCBFF;"|Saturated fats
| style="background-color:#EDCBFF;"|n/a 
| style="background-color:#EDCBFF;"|1.3g
|- 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|45% 
| style="background-color:#FEE1C3; width:55px;"|0.5mg
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|21%
| style="background-color:#FEE1C3; width:55px;"|0.3mg
|-
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|35%
| style="background-color:#FEE1C3;"|5.6mg
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|20%
| style="background-color:#FEE1C3;"|1.0mg
|-
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|37%
| style="background-color:#FEE1C3;"|0.5mg
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|20%
| style="background-color:#FEE1C3;"|81.1μg
|- 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|2%
| style="background-color:#FEE1C3;"|21.8μg
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|17%
| style="background-color:#FEE1C3;"|15.8mg
|-
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|22% 
| style="background-color:#FEE1C3;"|3.3mg
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|19%
| style="background-color:#FEE1C3;"|23.4μg
|-
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
|- 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|33% 
| style="background-color:#B5FFBB;"|334.8mg
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|49% 
| style="background-color:#B5FFBB;"|0.4mg
|-
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|49% 
| style="background-color:#B5FFBB;"|4.0mg
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|31% 
| style="background-color:#B5FFBB;"|127.5mg
|-
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|122% 
| style="background-color:#B5FFBB;"|2.8mg
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|47% 
| style="background-color:#B5FFBB;"|334.1mg
|- 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|15% 
| style="background-color:#B5FFBB;"|738.3mg
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|60% 
| style="background-color:#B5FFBB;"|33.5μg
|-
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|23% 
| style="background-color:#B5FFBB;"|2.6mg
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
|}

Ingredients:

*2 slices whole wheat bread
*3 tbsp [https://philosophicalvegan.com/wiki/index.php/Tzatziki 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 [https://philosophicalvegan.com/wiki/index.php/Greek_Cuisine_Recipes#Tzatziki 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.