How many servings does this recipe make?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

What ingredients do I need for Sunflower and Sprout Sandwich?

You need 10 ingredients. The key ingredients include: 10 1/2-oz. pkg. lite firm Japanese-style silken tofu or lite soft Chinese-style tofu, 1/2 cup sunflower seeds, toasted and ground, 2 Tbs. peanut butter or tahini, 1/4 cup fat-free mayonnaise or vegan mayonnaise, and more.

Is Sunflower and Sprout Sandwich suitable as general?

Yes, Sunflower and Sprout Sandwich falls under the General category and is a great choice for this type of meal.

How do I store leftover Sunflower and Sprout Sandwich?

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Sunflower and Sprout Sandwich Recipe

Name: Sunflower and Sprout Sandwich
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 10 1/2-oz. pkg. lite firm Japanese-style silken tofu or lite soft Chinese-style tofu; 1/2 cup sunflower seeds, toasted and ground; 2 Tbs. peanut butter or tahini; 1/4 cup fat-free mayonnaise or vegan mayonnaise; Juice of 1 lemon; 1 clove garlic, mashed; Salt and freshly ground pepper to taste; 8 slices whole wheat bread; 2 tomatoes, sliced; 4 oz. alfalfa sprouts

Try this homemade Sunflower and Sprout Sandwich recipe the whole family will love. Made with silken, sunflower seeds, peanut butter and mayonnaise. Easy…

This Sunflower and Sprout Sandwich relies on simple, everyday ingredients such as tbs. peanut butter or tahini, juice of 1 lemon, garlic, mashed and whole wheat bread. It comes together quickly and makes 4 servings, at about 581 kcal each. The step-by-step instructions below are written to be easy to follow, even on a busy day.

It's versatile enough for an easy weeknight dinner yet satisfying enough for guests at the weekend. Serve it with your favorite sides, and keep any leftovers for a quick meal the next day.

Updated Jun 30, 2026

Serves 4 General

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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Sunflower and Sprout Sandwich

Tips for the best results

Variations & substitutions

My Personal Notes

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