Tofu shawarma is one of those recipes that proves a vegan sandwich does not have to be a pale substitute. Seasoned tofu, pickles, vegan sauce and toasted bread, with spices you can adjust to your own taste.
Ingredients
- 1 block firm tofu.
- 3 garlic cloves, crushed.
- 2 tbsp organic soy sauce, as in the original recipe.
- 1 tsp seven-spice blend or shawarma seasoning.
- A pinch of black pepper.
- A pinch of ground bay leaf.
- A pinch of dried ginger.
- A small pinch of ground cardamom.
- A pinch of chili, optional.
- 5 tbsp olive oil or vegetable oil, as in the original recipe.
- Salt to taste or vegan vegetable seasoning, remembering that soy sauce is already salty.
- Pickled cucumber.
- Garlic sauce or vegan mayonnaise.
- Shawarma bread; whole-grain bread also works.
How to make tofu shawarma
- Cut the tofu into medium, not-too-thick pieces and sprinkle with a little seasoning.
- Heat the oil in a non-stick pan, add the tofu and stir until it starts to brown.
- Add the soy sauce and stir well, then add the remaining spices except the cardamom and continue stirring gently.
- Add the crushed garlic and cardamom at the end, then turn off the heat, as in the original recipe.
- Prepare the pickles, sauce and bread before assembling so the tofu stays hot.
Preparation photos
How to assemble the sandwich
- Slice the pickles thinly.
- Spread the bread with garlic sauce or vegan mayonnaise.
- Add the seasoned tofu and pickles. You can also add fries if you like.
- Roll the sandwich and toast it until the bread becomes slightly crisp on the outside.
- Serve with tomato or other vegetables and extra pickles.
Tofu and soy: what does the evidence actually support?
Tofu is not just a “chicken substitute.” It is a soy food that provides high-quality plant protein, and it can also provide a useful amount of calcium when made with calcium salts, so check the label when buying it.
For blood lipids: a recent meta-analysis of randomized trials found that soy protein modestly reduced LDL and total cholesterol. That fits the broader picture: replacing some animal protein with plant protein improves several lipid markers in trials.
What about fear of “soy hormones”? A systematic review and meta-analysis of 40 randomized trials in postmenopausal women found no significant effect on the estrogen markers studied. Soy isoflavones do not simply behave like human estrogen inside the body.
Soy isoflavones also show measurable effects on bone after menopause: a meta-analysis of 63 randomized trials found significant improvements in bone mineral density at the lumbar spine, femoral neck and distal radius, with clearer effects in longer interventions and some genistein doses. Source. So tofu and soy are not merely a way to replace chicken: they provide complete protein, some products provide calcium, and soy contains plant compounds with measurable human outcomes.
Sources: soy protein and cardiovascular risk factors, soy and estrogen markers in randomized trials, and isoflavones and bone mineral density after menopause.
For more on soy, read our guide to soy foods, and for protein see plant vs animal protein.
FAQ
Can I make this shawarma without soy sauce?
Yes. Use salt, spices and lemon juice or another marinade you like. Soy sauce is only one flavoring option.
Which type of tofu works best?
Firm or extra-firm tofu is easiest to slice and brown for this recipe.
Can I add vegetables to the sandwich?
Of course. Lettuce, tomato, cucumber or cabbage all work well.
Try another shawarma or chickpea tofu 🌱
Try soy-protein shawarma with tahini or soy-protein shawarma with garlic sauce. If you do not want soy, try our chickpea tofu made from chickpea flour.
