Vegetarian Textured Soy Protein Sandwich with Tahini

This vegetarian sandwich is a fresh alternative to meat or tuna sandwiches. Textured soy protein, seasoned with tahini, mustard and pickles, makes a creamy filling with plenty of texture, perfect for a quick lunch, a packed meal for work or a summer picnic.

What is textured soy protein?

Textured soy protein (TSP), also known as textured vegetable protein, is made from defatted soy flour that is processed and dried into chunks, flakes or granules. It is sold dry and needs to be rehydrated before use. It has a neutral flavour, absorbs seasonings well and is a source of plant protein and fibre, which is why it is widely used in vegetarian recipes as a substitute for minced meat. The dark version usually has a stronger flavour and a colour similar to cooked meat.

For a more complete meal, the sandwich can be served with a vegetable soup, a salad or a piece of fruit. For those who want to eat less meat, TSP is an affordable option that is easy to keep in the cupboard, but it is a good idea to vary protein sources throughout the week, alternating with beans, chickpeas, lentils, eggs or tofu.

Ingredients (2 sandwiches)

• 40 g dark textured soy protein, in granules or small chunks
• 200 ml hot vegetable stock (or hot water with a pinch of salt)
• 30 g tahini (about 2 tablespoons)
• 15 g Dijon mustard (1 tablespoon)
• 10 ml agave syrup or honey (1 generous teaspoon, optional)
• 40 g finely chopped red onion
• 40 g chopped pickles
• 4 slices of mixed-grain, wholemeal or gluten-free bread
• 4 lettuce leaves
• 1 medium tomato, sliced
• Salt, black pepper, chopped parsley or chives to taste

Method

1. Place the soy protein in a bowl and cover with the hot stock. Leave to rehydrate for 10 to 15 minutes, until soft.
2. Drain well and squeeze the soy with your hands or the back of a spoon to remove excess liquid. This step is essential to keep the filling from becoming watery.
3. Using a fork or a potato masher, lightly mash the soy, leaving some larger pieces for texture.
4. Add the tahini, mustard, agave syrup, onion and pickles. Season with salt, pepper and herbs, and mix well.
5. If you like, lightly toast the bread.
6. Spread half of the filling on one slice of bread, top with lettuce and tomato slices and close with another slice. Repeat for the second sandwich.
7. Serve immediately or wrap to take away.

Tips for a tastier filling

• Rehydrate with flavour: using vegetable stock instead of water makes a big difference, because the soy absorbs the liquid it soaks in. You can also add 1 teaspoon of soy sauce or a bay leaf.
• Sauté before using: once drained, the soy can be sautéed for 3 to 4 minutes in a frying pan with a drizzle of olive oil and garlic for a more toasted flavour.
• Adjust the creaminess: if the filling is dry, add 1 tablespoon of plain yogurt, plant-based yogurt or water; if it is too soft, add more soy.
• Balance acidity and sweetness: tahini is slightly bitter; pickles add acidity and agave softens it. Taste and adjust at the end.

Variations and storage

• Crunchy version: add grated carrot, sliced cucumber or sprouts.
• Mediterranean version: swap the pickles for chopped olives and sun-dried tomatoes, and the mustard for lemon juice and oregano.
• As a wrap: use the filling in a wheat or corn tortilla with leafy greens.
• Soy-free: replace the TSP with 200 g cooked, mashed chickpeas.

The filling can be made in advance and kept in the fridge in a sealed container for up to 3 days. To stop the bread from going soggy, it is best to assemble the sandwich shortly before eating or to pack the filling and vegetables separately. On hot days, carry the sandwich in an insulated lunch bag with an ice pack.

In summary

This vegetarian sandwich combines textured soy protein rehydrated in stock with tahini, mustard, onion and pickles, served in bread with lettuce and tomato. In about 20 minutes you have a practical meal rich in plant protein, easy to adapt with other vegetables, seasonings or pulses.