Quick pan-fried tofu and herby yogurt sandwich

With around 20g protein per sandwich, this will keep you satisfied and full of energy all afternoon. The yogurt is fresh and zingy, with a lovely kick from the chilli; the tofu is chunky and a little crispy and the pickled cucumber adds a great tang.

SERVES 2 TOTAL TIME 15 minutes

2tbsp apple cider vinegar

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1tsp maple syrup

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Sea salt

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½ cucumber, peeled into ribbons

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Grated zest 1 lemon

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1tbsp olive oil, plus extra to drizzle

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Block firm tofu (about 300g),

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cut lengthways into 4 slices

2-4 slices sourdough (depending

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on whether you want an open sandwich or not)

1 red chilli, finely chopped

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For the herby yogurt

2tbsp olive oil

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Handful coriander (about 5-10g),

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roughly chopped, plus extra leaves to serve

5tbsp coconut yogurt

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Juice 1 lemon

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1 Start by making a quick pickle from the cucumber. Mix the apple cider vinegar, maple syrup and a large pinch of sea salt in a medium bowl, add the cucumber ribbons and lemon zest and toss them in the mixture so that they’re coated. Leave to sit for 10min, stirring occasionally, while you prepare the rest of the sandwich.

2 Put the oil into a large frying pan over a high heat. Once hot, add your tofu and fry for 3min, until golden, then flip and do the same on the other side.

3 To make the herby yogurt, mix the olive oil, chopped coriander, yogurt, lemon juice and the pickling liquid from the cucumber, until smooth and creamy. Season to taste.

4 Either serve as a sandwich or on toast. For the sandwich, spread the yogurt mix on to 2 slices of the sourdough and top each slice with the tofu and pickled

cucumber. Sprinkle the chilli over the top along with the extra coriander leaves, then top with the other slices of sourdough. Serve with extra sauce on the side. For the toast, simply toast the sourdough and pile everything up on individual slices.