Fast, high-protein, and satisfying! Our Deli-Style Tofu “Meat” uses thinly-sliced, umami-rich, simmered tofu, and it’s endlessly versatile.
It’s easy to prep in advance, holds up beautifully in the fridge, and layers perfectly into sandwiches, salads, or wraps.
We had so much fun making this live with our NEURO World community! Scroll to the bottom of the recipe to see how some of our members made the dish.
Ingredients
- 1 block (16 oz) extra-firm or super-firm tofu, drained and pressed (450 g)
- 2 tsp bouillon paste or 1 vegetable bouillon cube
- 1 tsp miso paste
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika or liquid smoke (optional)
- 1 cup water (240 ml)
- Ground black pepper, to taste
- 1 sprig fresh thyme or rosemary (optional)
Sandwich items could include:
- Mustard (preferably Dijon whole grain mustard)
- Mayo (tofu mayo or store-bought vegan mayo)
- Pickled onions
- Tomatoes
- Cucumbers
- Sauerkraut
- Lettuce or any greens
- Pickles
- Avocado slices
How to make our Deli-Style Tofu ‘Meat’ Sandwich
1. Slice the tofu
Slice the tofu as thinly as you’d like. You can use a peeler, a sharp knife, or a mandolin slicer to give more uniform results.
2. Prevent crumbling
If using a mandolin, rotate the tofu 180 degrees after each slice. This helps prevent the corners from crumbling due to pressure, preserving the block’s shape.
3. Make the marinade
Prepare the marinade by whisking all ingredients together.
4. Arrange tofu in the pan
Add the marinade to a wide skillet, then arrange the tofu slices in the pan. Nestle them to ensure as much contact with the marinade as possible. It’s okay if some pieces aren’t fully submerged.
5. Simmer gently
Bring to a simmer, then continue simmering on medium-low for about 20–30 minutes, or until the liquid reduces. Avoid boiling, as it can break the tofu and affect the texture.
6. Cool and store
Let it cool. Serve immediately or store for later use. These tofu slices are perfect for layering on sandwiches.
Optional: Pan-fry the slices before serving for a warm, crisp finish.
Brain health benefits
Tofu is rich in plant-based protein, a vital nutrient for neurotransmitter production and long-lasting energy (essential for staying sharp through mentally-demanding days). It also contains isoflavones: compounds linked to reduced inflammation and improved cognitive aging in some studies.
Miso paste adds depth of flavor, and it’s fermented! It supports gut health, and a healthy gut is closely tied to mood stability, focus, and brain resilience.
Garlic and onion powders are rich in sulfur compounds that may help reduce oxidative stress in the brain.
