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Tofu sandwich stuffed with mashed avocado, zucchini slices and lettuce stacked on a plate.

Marinated Tofu and Zucchini Sandwich

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Catherine Perez
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Lunch
  • Method: Stove Top
  • Cuisine: American
  • Diet: Vegan


This Marinated Tofu and Zucchini Sandwich is the perfect summer sandwich packed with protein and herby flavor. Make ahead for fun sandwiches during the week.



Herby Tofu Slices

  • 16 oz block of super firm tofu
  • 1 clove garlic, grated
  • 2 tbsp white wine vinegar or white balsamic vinegar
  • 2 tbsp tamari
  • Juice of half a lime
  • 1 tbsp avocado oil
  • 2 tbsp parsley, minced
  • 1/2 tsp coriander

Sauteed Squash

  • 3 summer squashes (I used a mix of zucchini and summer squash), thinly sliced
  • 1 tbsp extra virgin olive oil
  • 2 cloves garlic, thinly sliced
  • Kosher salt

Basil Avocado Spread

  • 1 clove garlic
  • 1/4 cup basil
  • 1 medium avocado
  • Juice and zest of half a lime

Sandwich Fixings: Toasted sourdough bread, fresh basil leaves, lettuce


  1. If using the oven, preheat the oven to 400F. Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place the pieces in a shallow bowl or airtight container.
  2. To a small bowl, add the grated garlic, vinegar, tamari, lime, oil, parsley and coriander and whisk to combine. Pour the marinade overtop of the tofu slices then tilt the container side to side to make sure the slices are coated then set aside.
  3. Heat a large skillet over medium high heat then add the oil. When hot, add enough squash to cover the bottom of the pan without overcrowding. Spread the zucchini out as best you can, then allow to cook undisturbed for about 3 minutes. Flip the squash and cook for another 2 minutes. Transfer the cooked zucchini to a plate and repeat with the remaining squash.
  4. Once all the squash is cooked, return to the pan with the sliced garlic and sauté for 2 more minutes until the garlic is cooked through then sprinkle with a pinch of salt and transfer back to the plate.
  5. To bake the tofu, place the slices on a parchment lined baking tray then bake for 8 minutes. Flip the tofu, then bake for another 7-8 minutes until the edges start to brown. To pan sear the tofu, add a batch of tofu slices to the same skillet used for the squash over medium-low heat. Cook undisturbed in the pan for 3 minutes, then flip and cook for another 2-3 minutes until golden. Repeat with any remaining tofu.
  6. To a mortar and pestle, add the garlic and salt and crush it into a paste. Add the basil, then move the pestle in a circular motion around the mortar to crush the basil into a paste. Add in the avocado, lime zest and juice then mash together until well combined. Alternatively, use a food processor. Add a grated garlic clove, basil, avocado, lime juice, zest and a pinch of salt and process until mostly smooth.
  7. To build the sandwich, toast your bread then spread the avocado mixture on both slices. Layer one slice with lettuce, then the tofu slices, a layer of squash, some extra fresh basil leaves then top with the other slice of bread before enjoying.


This can be made with super firm or extra firm tofu. Super firm tofu can be used right out of the package, no pressing required. If using extra firm tofu, just make sure to press it using a tofu press or your own diy method for at least 15 minutes before using.

For the best flavors from your basil avocado spread, try using a mortar and pestle. While not required for the recipe, I feel it really does bring out the best flavors from the basil compared to using a food processor. The crushing motions of the mortar and pestle result in the cells of the garlic and basil opening more, which gives you more depth of flavor from your basil and garlic. Save on cooking, just enjoy your tofu slices cold.

You don’t have to bake the tofu if you don’t want to. Just let it marinate for at least 30 minutes before using. Sometimes I will go with this method when I’m feeling more lazy in the summer months.