No Egg or Tuna Anymore! 5 Real Vegetable Sandwich Recipes

If every time you ask for a "vegetable" in a bar they bring you tuna, egg or chicken, this article is for you. Here is our selection of 5 amazing recipes for vegetable snacks.

1. Tempeh Arepas With Mushrooms And Aromatic Herbs

Ingredients for 4 people:

  • 4 loaves of corn arepa
  • 350 g of fresh tempeh
  • 250 g of fresh mushrooms
  • 1 tomato
  • 1 avocado
  • 3 tablespoons of Japanese soy sauce or shoyu
  • 2 tablespoons of olive oil
  • 1 clove garlic
  • 1 teaspoon thyme
  • 1 small bunch of fresh cilantro
  • 1 pinch of salt
  • 1 tablespoon of lemon juice

Preparation time: 20 minutes

  • Brown the arepas a little in a frying pan or grill.
  • Wash the mushrooms very well and cut them into strips. Cut the tempeh into slices. Peel the garlic and chop it finely.
  • Sauté the tempeh over medium heat for a couple of minutes in a pan with the oil, and then add the mushrooms, garlic, thyme and salt. Leave everything a few more minutes.
  • Meanwhile, chop cilantro, tomato and avocado and put them in a bowl. Mix everything with a little salt and lemon juice.
  • When there is no liquid left in the pan add the shoyu, stir well and let it brown. Reserve it on a plate.
  • Open the arepas and fill them with tempeh, mushrooms and one or two tablespoons of the avocado mixture.
  • Serve it like this or let it cool before wrapping it to carry.

You can add crushed flax seeds. And instead of tempeh, use black beans or azuki.

2. Rolled Beans Hummus With Piquillo Peppers

Ingredients for 4 people:

  • 8-10 roasted piquillo peppers
  • 4 sheets of oak leaf lettuce
  • 4 durum bread or Mexican tortilla

For the hummus:

  • 200 g of cooked and drained white beans
  • 1 peeled garlic clove
  • 1 tablespoon of tahini
  • 1 tablespoon of lemon juice
  • Half a teaspoon of cumin powder
  • 1 tablespoon of olive oil
  • Half a teaspoon of sweet paprika
  • 1 pinch of salt

Preparation time: 10 minutes

  • Put all the ingredients of the hummus in the blender. Beat everything together 3-4 minutes or until a smooth cream is left. Try it and add salt if necessary.
  • Wash the lettuce and cut it into medium pieces.
  • Spread a durum or a Mexican tortilla and rub it well with the hummus. Place some strips of piquillo peppers and lettuce on top.
  • Roll it up and wrap it in sandwiches. If it is to eat at the moment, close it with a toothpick.

You can also use grilled or roasted vegetables, seitan, tofu… And add nuts.

3. Lentil Paté

Ingredients for 4-6 people:

  • 300 g of cooked lentils
  • 1 clove garlic
  • Half an onion
  • 1 teaspoon of parsley
  • 1 teaspoon thyme
  • 1 tablespoon of lemon juice
  • 3 tablespoons of bread crumbs
  • 2 tablespoons of olive oil
  • 1 pinch of salt

Preparation time: 15 minutes

  • Heat the lentils in a non-stick pan with oil.
  • Peel and finely chop the garlic and onion, and add them to the pan.
  • Add parsley, thyme and salt, and let them brown for 3-4 minutes, stirring occasionally, until the lentils are tender but not dry. Take it out and let it temper.
  • Pass the lentils through the blender together with the lemon juice.
  • Add the bread crumbs little by little and continue beating until you get a texture that you like, more or less spreadable. Rectify salt.

4. Grilled Vegetable Sandwich

Ingredients for 4 people:

  • 8 whole-grain slices of sandwich bread with seeds
  • 6 leaves of lettuce
  • 1 red pepper
  • 5 mushrooms
  • Half leek
  • Half zucchini
  • Half an onion
  • Half a cup of lentil pate
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • ¼ teaspoon of black pepper
  • 2 tablespoons of virgin olive oil
  • 1 pinch of salt

Preparation time: 15 minutes

  • Wash the vegetables and mushrooms. Cut the pepper and leeks into strips, the lettuce into pieces and the rest into slices.
  • Mix the spices in a bowl.
  • Then put a pinch of oil in a nonstick skillet over medium-high heat and the vegetable slices that fit, without stacking. Place them in batches and brown them on both sides. Sprinkle with a pinch of salt and a pinch of spices.
  • When they are golden, remove them and reserve them on a plate.
  • Spread half of the bread with the lentil pate and top with the lettuce and grilled vegetables. To finish, close them with the rest of the slices, which should also be coated.

If you add some thin slices of apple you will make the sandwich even more exquisite.

5. Egg-Free Mayonnaise With a Touch of Mustard

Ingredients for 4 people:

  • 200 g of silky tofu
  • 1 small cooked potato
  • 2 tablespoons of olive oil
  • 6 tablespoons of high oleic sunflower oil
  • Half of garlic clove
  • ¼ apple
  • 1 tablespoon of lemon juice
  • 1 tablespoon of Dijon mustard
  • Half a teaspoon of kala namak salt

Preparation time: 10 minutes

  • Drain the tofu, crumble it with your hands and put it in the blender. Peel and wash the potato, chop it and add it too. Peel the garlic and add it. Beat everything until a smooth cream is left.
  • Peel the apple and cut into small pieces. Add them to the blender together with the mustard and continue beating.
  • Gradually add the olive and sunflower oils and the lemon juice, until you get a smooth and silky emulsified cream.
  • Pour it in a bowl, put the salt kala namak and carefully remove it with a teaspoon. Rectify salt.
  • Store it in the refrigerator until the moment of use.

The indispensable ingredients of a vegetable sandwich

Vegetable sandwiches are a good choice as a snack or snack anywhere and anytime. And, if we compose them wisely, these small bites can be healthy and balanced, as well as tasty.

Beyond adding a bit of lettuce and tomato to make them juicier, I propose to change your notion of sandwiches for another more modern and pleasurable. Instead of using processed, precooked fillings or staying hungry, we will use a variety of fresh ingredients and combinations.

Much more than bread

It's the first thing we see of a sandwich, and we probably think of a bar or a loaf of bread. If you resort to this type of bread, better choose integral and artisanal, with seeds, or made with other cereals.

But you have many other options. Innovate in flavor and texture with German bread, bagels, pitas, arepas, durums, Mexican tortillas or naans, and tuéstalos.

Whole-grain breads are richer in vitamins, minerals, antioxidants and fiber. In addition, when roasted, they develop more complex and delicious flavors and aromas.

Lettuce leaves, sheets of nori seaweed or rice wafers can replace the bread in a wrap sandwich, very fresh and tasty.

The key is in the fillings

If you like creamy and sauces, try making sandwiches with a Russian salad – 100% vegetable. For an extra supply of proteins and vitamins, you can include sprouted or cooked and drained legumes: boiled chickpeas, azukis, sprouted lentils, peas…

The vegetables in general provide creaminess, so we can spread the bread with hummus (chickpea pate), a cream of beans or a pate of lentils.

The grilled vegetables and the grilled sea breams give a lot of flavor to the sandwiches. Use courgettes, aubergines, peppers, leeks, garlic, asparagus… Cut them into slices and sprinkle them with a pinch of olive oil and salt.

If you want crispy, add raw vegetables: Chinese cabbage julienne, red cabbage, grated carrots, canons, spinach sprouts, sliced radishes, cucumber, tomato… They provide vitamins and antioxidants and hold very well once the sandwich is made, packaged and stored.

The touch of the complements

The sprouts of soy, alfalfa, onion, radish or broccoli, and the sprouts in general, are a perfect complement, especially if we have filled the sandwich with pates or vegetable creams, with whose flavors they combine.

Germinating seeds, cereals and legumes improve the bioavailability of its nutrients. In addition, it is very easy: you keep the sprouts in the fridge and you have a magnificent complement for any meal. Just take a handful.

There are fruits that are also excellent: figs, apples and avocados are able to improve any sandwich. Add some slices to the filling before closing the bread and you will notice the difference. You can take the sandwiches wherever you want to enjoy a satisfying and tasty meal.

Take advantage of these tips and recipes so that any sad meal at work becomes a moment of gastronomic pleasure, and that your picnics and outdoor meals are, in addition, healthy and nutritious.

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