Bored of the usual bread and butter, tomato-cucumber, cheese sandwich ? Here is a healthy and unique alternative sandwich recipe that can be easily made with most of the ingredients found in Indian kitchens!
Indian Tofu Avocado Sandwich
Tofu is made from soybeans and is also called as bean curd. It is considered as a nutritious food which acts as a good source of calcium, iron, protein and is low in cholesterol and calories. Tofu is a popular cuisine which is not only eaten by vegetarians worldwide but also by non-vegetarians. It absorbs flavors from other ingredients that are used with it.
Tofu is made by the coagulation of soy milk and the resulting curds are turned into blocks, coming in different textures such as soft, silken, firm and extra firm with differing water content.
Tofu is a rich source of protein comprising of all the nine essential amino acids. Many of its varieties are a good source of calcium and an important source of iron. It mostly consists of unsaturated fats and is relatively low in saturated fats.
Health Benefits of Tofu:
Tofu is known for its healthy fats which potentially help in lowering cholesterol levels in the body, contributing to heart health. The mineral and calcium component of Tofu help in strengthening the bones. It consists of soy isoflavones that protects the body from certain types of cancers. Because of its high protein and low calorie component, it aids in weight management.
Avocado
Avocados are often called as ‘superfoods’ and is a nutrient rich fruit that is native to south central Mexico. Avocado is basically a berry which consists of a single big seed and is preferred by many individuals of different age groups for the nutritional benefits provided by it.
Avocados are known for containing high amounts of healthy fats including monounsaturated fat in the form of oleic acid and are a good source of potassium, dietary fiber, vitamin B,C,E, K. Avocados are also rich in antioxidants.
Health Benefits of Avocados
Avocados help in the reduction of LDL or bad cholesterol, supporting cardiovascular health. It also helps in raising the amount of good cholesterol or HDL.
Avocados support eye vision with antioxidants such as zeaxanthin and lutein, protecting against age-related macular degenration or cataracts.
Avocados also assist in weight management and help to reduce inflammation in the body. It helps in maintaining skin and hair health.
Avocados help to prevent constipation and digestive disorders, due to its high fiber content.
With its creamy, greenish and delicious texture, avocados make up for the perfect complement for tasty & healthy breakfast and snack options.
How to make Indian Tofu and Avocado Sandwich ?
An Indian Tofu and Avocado Sandwich is like a powerpack of essential minerals, vitamins and nutrients offering numerous health benefits given the combination of two nutrient rich foods that are loved by health conscious people worldwide.
To make an Indian Tofu and Avocado Sandwich, follow the below mentioned steps:
Ingredients:
1. Two onions
2. Two green chillies
3. One carrot
4. Four lettuce leaves
5. Two/Four slices of Tofu
6. Two tablespoons of extra virgin olive oil
7. Cashews
8. Salt
9. Black Pepper
10. Chilli Sauce
11. 4 slices of whole wheat or brown bread
12. Coriander leaves
13. Avocado puree
Cooking method:
Take a cutting board and chop the onions, green chillies, carrots, corianders after washing them properly and put them in a bowl
Cut the four slices of Tofu into small blocks like paneer and place in a separate plate or bowl
Heat the pan and put a tablespoon of olive oil
Place the finely chopped Tofu in the pan and put some salt, black pepper and chilli sauce in it. Fry the Tofu till its cooked properly
After the Tofu is fried, heat the pan again and put one tablespoon of olive oil in it
Put all the vegetables after the pan is heated and saute them with salt and black pepper
(Note: The vegetables can also be added together with the Tofu when it is fried first)
Next put the cooked Tofu slices in the pan and mix them with the veggies
Toss and cook this until the Tofu is mixed well with the veggies
Now take an avocado and mash its fruit to make a puree
Take some cashews, salt and water and place them in a mixer grinder. Make a creamy paste out of them like a white sauce
Next take four slices of toasted brown bread and spread the avocado puree over two bread slices
Place one lettuce leaf on each bread slice coated with avocado. Put the cashew sauce over each of the bread slices and then put the cooked mixed vegetables on them. Place another lettuce leaf on each of the bread slices and finish it off by topping it with another bread slice on each of them.
Serve hot either grilled or toasted with green chutney, tomato sauce or chilli sauce and relish your Tofu Acovado Sandwich cooked in Indian style as an evening snack or breakfast option.
Note: Other vegetables such as tomatoes, cucumber, capsicum, etc can also be us
