⏱ 25 min totalBaked Tofu Sandwich with Caramelised Onions and Pesto
Per 1 serving · 320 g · 11 ingredients
of a 2,000 cal day
- Protein18g15% of calories
- Carbs48g40% of calories
- Fat24g45% of calories
- ✓ Cholesterol free
At a glance
One serving of Baked Tofu Sandwich with Caramelised Onions and Pesto (320 g) has 470 calories, with 18 g of protein, 48 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (35% DV), dietary fiber (20% DV) and Vitamin C (87% DV). Keep an eye on sodium and saturated fat, which provide 32% and 21% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber20%
- Vitamin C87%
- Vitamin E25%
- Vitamin K103%
- Thiamine48%
Good source of
10–19% of the daily value
- Vitamin A18%
- Pantothenic acid12%
- Potassium10%
- Zinc18%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ½ oz Tofu
½ tbsp Olive oil
½ tsp, leaves Oregano
½ tsp, leaves Thyme
½ tsp, leaves Basil
½ medium Red bell pepper
½ small raw Red onion
1 tbsp Balsamic vinegar
¼ cup Spinach
⅛ cup Basil pesto
2 slice, small Sourdough bread
Directions
- 1
Preheat the oven to 350°F.
- 2
Drain and press the tofu to remove excess moisture. Slice into 1/4-inch thick "patties" and rub with olive oil, oregano, thyme, and basil. Quarter the red bell pepper.
- 3
Place the tofu and bell pepper on a lined baking tray and bake for 15 minutes, or until the tofu is golden brown and the pepper is softened.
- 4
In a small frying pan, sauté the sliced red onion with a dash of water on high heat for 5 minutes until softened. Add balsamic vinegar and continue to sauté for 1 minute. Reduce heat to medium-low and cook for an additional 10 minutes until caramelized and very soft.
- 5
Toast the sourdough bread slices. Assemble the sandwiches by layering pesto, spinach leaves, baked tofu, and bell pepper on the toasted bread. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (320 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 79 mg | 87% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 124 μg | 103% |
| Thiamine | 1 mg | 48% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 143 μg | 36% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 333 mg | 33% |
| Iron | 6 mg | 76% |
| Potassium | 487 mg | 10% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 242 mg | 35% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 54% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,406 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 470 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Baked Tofu Sandwich with Caramelised Onions and Pesto?
One serving of Baked Tofu Sandwich with Caramelised Onions and Pesto (1 serving) has 470 calories, which works out to 147 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Baked Tofu Sandwich with Caramelised Onions and Pesto high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Tofu Sandwich with Caramelised Onions and Pesto keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Tofu Sandwich with Caramelised Onions and Pesto?
729 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked Tofu Sandwich with Caramelised Onions and Pesto?
9.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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