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Meatless Monday: Grilled Watermelon and Tofu Sandwich
Paula Gallagher on
Like a lot of summer produce, watermelon is best when it is served just as it is. It needs no extra adornment. That being said, it is also delicious served in salads and blended in drinks, and even lightly grilled watermelon on the barbecue is great!
Watermelon is about 92% water, which makes it a perfect food to help with hydration, especially in hot summer months. Watermelon is also packed with the free radical-fighting antioxidants vitamins A and C. Just one cup of watermelon contains 18% of our daily intake of vitamin A, an essential vitamin necessary for immune function, reproduction and vision. The same serving size provides a whopping 21% of our daily recommended intake of vitamin C, which is crucial for tissue growth and repair.
Also found in high concentrations in watermelon is the carotenoid lycopene. Lycopene is important because it has the potential to protect the body against cancer, macular degeneration and cardiovascular disease.
This recipe is not vegan, but you could easily make it vegan by swapping out the sour cream and cheese for your favorite vegan versions, or eliminate them all together.
Grilled Watermelon and Tofu Sandwich
• 1 1/2 Tbsp vegan mayonnaise
• 2 Tbsp low-fat sour cream
• 2 Tbsp fresh basil
• 2 Tbsp fresh mint
• 1 garlic clove, minced
• 1/2 tsp lemon zest
• 2 packages of firm smoked tofu (flavored if you prefer)
• 1 Tbsp grapeseed oil, divided
• 1/2 tsp ground black pepper
• 4 – 1/2 inch slices of watermelon, seeded and rind removed
• 3 oz feta cheese or goat cheese
• 1 whole grain baguette
• 4 lettuce leaves
Preheat grill to medium-high heat.
Place mayonnaise, sour cream, basil, mint, garlic and lemon zest in a food processor and blend until herbs are finely chopped.
Brush 1/2 of the oil onto the tofu and lightly grill until the tofu has grill marks. Remove and slice across to make a patty. Set aside.
Brush remaining oil onto the watermelon and grill until grill marks appear, about 1 minute. Turn over, top with cheese, and continue to grill another minute.
Cut baguette into four 6-inch pieces. Slice horizontally and grill the open, cut side, being careful not to burn it. Spread some herb sauce on both sides of bread. Build your sandwich by placing lettuce on bottom bun, followed by sliced tofu, and then grilled watermelon. Cap off the sandwich with the top bun, and repeat with remaining bread and filling.
Photo from here, with thanks.
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