Clean Eating Lunch

Carrot Noodle and Tofu Sandwich

Average: 5 (5 votes)
(5 votes)
Carrot Noodle and Tofu Sandwich

Carrot Noodle and Tofu Sandwich - Zoodle fun in hand held form

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25 min.

Healthy, because

Even smarter

Nutritional values

The dietary fiber in wholemeal bread ensures that the carbohydrates it contains are only broken down slowly and only enter the blood gradually. This means that the blood sugar level rises only gradually and remains stable for a long time: This protects against cravings.

Instead of white beans, many other legumes are also suitable for the spread, for example chickpeas or kidney beans. You can also replace the almond paste with another nut paste of your choice - whatever tastes good is allowed!

1 serving contains
(Percentage of daily recommendation)
Calorie260 kcal(12 %)
Protein12 g(12 %)
Fat8 g(7 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage9.3 g(31 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin K28.7 μg(48 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.3 mg(21 %)
Folate42 μg(14 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.5 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C12 mg(13 %)
Potassium619 mg(15 %)
Calcium120 mg(12 %)
Magnesium90 mg(30 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1 g
Uric acid111 mg
Cholesterol0 mg
Complete sugar9 g


5 ¼ ozs White bean (drained weight; can)
1 tsp Tomato paste
½ oz Almond butter (1 TBSP.)
¼ tsp sweet ground paprika
3 carrots
3 ½ ozs Smoked tofu
1 Tbsp Canola oil
4 parsley
8 slices Whole Wheat Bread
2 ¼ ozs sun dried tomatoes (in oil, drained)
How healthy are the main ingredients?
tomatoTomato pastesaltcarrotparsley

Preparation steps


Rinse beans, drain and finely puree with tomato paste, almond paste and 1-2 tablespoons water. Season with salt, bell pepper and paprika powder. Clean, peel and wash carrots and use a spiral slicer to make spirals about 8-inches long. Pat smoked tofu dry and cut into thin strips.


Heat oil in a frying pan. Fry tofu in it over high heat for 2 minutes, turning. Add carrots and stir-fry for another 2 minutes. Remove pan from heat. Season tofu-carrot mixture with salt and pepper. Wash parsley and shake dry, pluck leaves and chop coarsely.


Spread each slice of bread with a little bean mixture. Place carrot noodles and sun-dried tomatoes on 4 slices and sprinkle with parsley. Place the remaining slices of bread, spread side down, on top and serve the sandwiches immediately.