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A tofu paneer sandwich combines the best of both worlds: the versatility of tofu and the creamy richness of paneer. It’s a great option for vegetarians and vegans looking for a protein-packed and flavorful meal. Here’s what you need to know:
Ingredients:
Instructions:
Nutritional Value:
The exact nutritional value of your sandwich will depend on the specific ingredients you use. However, here’s a general breakdown for a tofu paneer sandwich with whole wheat bread, firm tofu, paneer, tomatoes, onions, lettuce, and hummus:
Nutrient | Amount per Serving | % Daily Value (DV)** |
---|---|---|
Calories | 400-500 | 20-25% |
Protein | 25-30g | 50-60% |
Fat | 15-20g | 20-25% |
Saturated Fat | 5-7g | 25-35% |
Carbohydrates | 40-50g | 13-17% |
Fiber | 5-7g | 20-28% |
Sugar | 5-10g | 11-22% |
Calcium | 300-400mg | 30-40% |
Iron | 4-6mg | 22-33% |
Weight | 100 g |
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