Tofu, Avocado, and Tomato Salad with Tahini in a Pita Pocket

Preparation info

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Appears in

Lighter, Quicker, Better: Cooking for the Way We Eat Today

Lighter, Quicker, Better

By Richard Sax and Marie Simmons

Published 2000

  • About

This is a great combination, especially when summer tomatoes are at their peak. Tahini, made from ground sesame seeds, is very high in fat. Because it’s concentrated in flavor, it can be stretched with yogurt, extending its flavor while cutting way back on fat. Though sprouts are almost synonymous with health food, they are not especially nutrient-packed. But they are a good way to add crunch to a sandwich.


  • 4 large whole wheat pita breads, 1 edge slit and pockets opened
  • ½ pound tofu, preferably soft, drained and cut into eight -inch slices
  • 4 ripe tomato slices, ¼ inch thick
  • 4 thin slices red onion
  • 4 large lettuce leaves
  • 1 cup alfalfa sprouts
  • 1 large ripe avocado, halved, pitted, peeled, and cut into thin wedges


    • Carefully open the pita breads. Slip a slice of tofu, tomato, onion, and a lettuce leaf into each one. Add some of the alfalfa sprouts. Divide the avocado slices among the sandwiches.
    • Combine the yogurt, tahini, garlic, lemon juice, salt, and a dash of hot pepper sauce in a small bowl. Drizzle 2 or 3 tablespoons of the dressing into each sandwich and serve at once.