TOFU 101 Tofu or bean curd or soybean curd is produced from condensed soy milk through a process similar to cheese making. There are five types of tofu: silken, regular, firm, extra-firm and super-firm. Silken is the softest type of tofu that has a similar texture to a young white cheese. Firm tofu is closer to a barrel-aged feta texture and extra firm has a similar texture to animal protein. It essentially consists of soybeans, water and a curdling agent.If you want to avoid those made from GMO soybeans, always opt for organic tofu. It’s a protein rich, low fat food that consists of all the essential amino acids. As far as some tofu types are concerned, you need to prep them by draining it and pressing them so its natural high water content is reduced. This procedure is recommended before consuming it. It’s a super versatile ingredient that can be cooked in every possible way with seared, grilled and fried as the most popular.
10 min
30 min


  • For the pesto
  • 1 large bunch fresh basil leaves only
  • ½ cup toasted pine nuts or blanched toasted almonds
  • 3 garlic cloves chopped
  • Grated zest of 1 lemon
  • ½ to 2/3 cup extra virgin Greek olive oil
  • Sea salt and freshly ground black pepper to taste
  • For the tofu
  • 1 block extra firm tofu
  • 1 cup vegetable broth
  • 1 clove of garlic minced
  • 3 Tbsp arrowroot powder
  • 1 Tbsp dry thyme
  • Salt and pepper to taste
  • For the sandwiches
  • 8 slices multigrain bread
  • tomatoes
  • baby spinach


  1. Coarsely chop the basil. Place in the bowl of a food processor, together with the garlic, toasted pine nuts and a pinch of sea salt and process to a smooth paste. Add the lemon zest, salt and pepper to taste, and a half cup of olive oil. Process some more, until the pesto is dense and creamy, for about a minute. Add more olive oil if needed to reach your own desired consistency.
  2. Place the tofu cut in thick slices in a bowl. Add the broth and garlic and let it marinate for an hour. Preheat the oven to 400°F and line a large baking sheet with parchment paper. In a bowl mix the arrowroot powder with the thyme. Fully coat the tofu slices with the arrowroot mix and place them on the baking sheet. Cook for 30 minutes, flipping them once. Remove from the oven and season them with salt and pepper.
  3. Since the oven is still hot, put the bread on a baking sheet and put in the oven for the bread to toast evenly. Remove from the oven and assemble the sandwiches with tofu, pesto, tomatoes and spinach. Close the sandwiches, cut in half and serve.

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