Veggie Sandwich

There is something so satisfying about biting into a hearty, veggie sandwich. It feels like a treat but you can be guilt-free since it’s stacked with so much pure and fresh goodness.

Serve with a pickle, add a side of kale chips, and you have a beautiful hearty meal that certainly satisfies! Some may think recipes for a sandwich isn’t necessary, but there really is magic in crafting a beautiful and tasty sandwich.

In the course of a week or even a day, I look at many recipes when I’m thinking about menu planning. I stumbled upon a yummy recipe for a veggie sandwich, but unfortunately, I could not find it again.

Nevertheless, here’s my version in which I use my low-fat hummus recipe. It’s a great way to use your homemade hummus, and it’s delicious served with Cold Cucumber Soup.

These recipes are sure to satisfy:

• Tempeh Asian Lettuce Wraps
• Tofu “Crab” Cakes
• Black Bean-Mango Salsa
• Zucchini Cakes

This sandwich layers some oil-free zucchini cooking in such a quick and simple way. Honestly, you won’t want to cook zucchini any other way once you figure out how great his method is.

Layers of roasted red pepper, fresh hummus, lettuce, and red onion. Crisp, soft, tangy, salty, and overall balanced in flavors and textures.

Of course, you can add your favorite variations using eggplant, tomato, mushrooms, whatever you please! If you would like to add more protein, you can add some slices of baked tofu or tempeh with a dash of chipotle spice.

If you feel like making this sandwich extra jazzy, you can add in oil-free pesto, as well! You could also serve this as a wrap. Whole foods now sells raw wraps and even coconut tortillas. Collard leaves work wonderfully as well if you want to keep this all veggie-based.

I’d love to hear your feedback in the comments below for this Veggie Sandwich! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Print Recipe

3.35 from 46 votes

Veggie Sandwich

Use store-bought roasted red peppers to make this yummy sandwich and a quick saute of sliced zucchini. Hummus holds it all together.

Prep Time15 minutes mins

Cook Time10 minutes mins

Total Time25 minutes mins

Servings: 2 people

1/21x2x3x

Equipment

• Cutting board
• Knife
• Glass Mixing Bowls with Lids
• Non-stick pan

Ingredients

• 1 medium zucchini sliced 1/4″ lengthwise
• 2 Splashes low-sodium tamari (or low-sodium soy sauce)
• 2 large jarred roasted red peppers
• 2 slices red onion
• 6 tbsp hummus
• 2 leaves lettuce or sprouts
• 4 slices whole grain bread
• 4 tsp yellow mustard optional

Cook ModePrevent your screen from going dark

Instructions

• Place zucchini slices in a pan with a little water and the splash of Braggs or tamari. Cover and heat for a few minutes until it's wilted.
• Lightly toast bread and spread one side with mustard.
• Spread hummus on the second piece and layer zucchini, pepper, onion.
• Top with lettuce or sprouts.

Notes

mustard not included

Nutrition

Nutrition Facts

Veggie Sandwich

Amount per Serving

Calories

247

% Daily Value*

Fat

 

6.9

g

11

%

Saturated Fat

 

0.3

g

2

%

Sodium

 

462

mg

20

%

Carbohydrates

 

38.2

g

13

%

Fiber

 

5.2

g

22

%

Sugar

 

6.1

g

7

%

Protein

 

4

g

8

%

Vitamin A

 

1850

IU

37

%

Vitamin C

 

55.3

mg

67

%

Calcium

 

70

mg

7

%

Iron

 

0.7

mg

4

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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