When you want something quick, nutritious, and filling you just can’t beat a sandwich! People who eat meat seem to have it so easy. There are many choices available at the local deli. Sometimes you just need a little inspiration to realize that people who don’t eat meat have a lot of options, too! So here are some of my favorite vegetarian and vegan sandwich ideas.
Carefully cut open a whole wheat pita. Spread the inside with a generous amount of purchased or homemade hummus. Add tomatoes, cucumbers, roasted red peppers, and fresh basil. I also like this with shredded carrots.
Mix a little regular or vegan mayonnaise with some curry powder. Spread it on a whole wheat tortilla. Add chopped romaine lettuce, tomatoes, green peppers, shredded carrots, and sprouts. If you like, top up with a slice of cheese. Roll it up and secure with toothpicks to keep it together until lunch.
TLT (Tempeh, Lettuce and Tomato)
Cook up some Lightlife Smoky Tempeh Strips or your favorite veggie backon. Toast 2 (or 3) slices of sandwich bread and spread with Vegenaise. Arrange the tempeh on the bread and cover with sliced tomato and shredded lettuce. Add avocado for a special touch.
Great for using dinner leftovers! Roast up some peppers, zucchini, squash, tomatoes, mushrooms, eggplant, onions, and anything else that sounds good. Pile it onto a toasted roll with some fresh cool lettuce.
Tomato, Basil, and Fresh Mozzarella
Best on a crusty baguette with a touch of olive oil and balsamic vinegar. Add tomatoes and arugula for a peppery bite.
Deli Slices and Cheese
You can get meatless versions of nearly any kind of lunch meat now. Start with any (or all) of them for a quick sandwich and add a slice of regular or vegan cheese if you want. Delicious with dijon mustard and a dab of mayonnaise. Try this one on a Johnnycake!
Sprinkle mayonnaise with some chipotle chili powder and spread it on olive ciabatta. Add avocado, tomato, red leaf lettuce, and roasted red peppers. Slice some jicama and put it on the sandwich for a crunchy treat!
Artichoke and Sun-Dried Tomato Panini
Spread two thick slices of sourdough or multigrain bread with butter or margarine. Add a slice of Meunster, Havarti, or your favorite vegan cheese. Top with diced artichoke hearts, sun-dried tomatoes, and baby spinach leaves. Assemble in a heated skillet. Place a small can of food on top to press and grill until lightly browned. Repeat for the other side.
Tofu “Egg” or “Tuna” Salad
You can make mock egg or tuna salad with tofu. If (like me) you never really cared for the regular versions of these common sandwiches, you can try tempeh salad instead.
Wrap scrambled tofu, black beans, salsa, and vegan cheddar-style shreds in a spinach tortilla. Heat through in a warm skillet, turning a couple of times. You can also add diced cooked veggie sausage! This is a great sandwich to make from leftover Tofu Rancheros.
Sweet and Savory
Heap sliced turkey or chicken style seitan or faux meat on toasted multigrain bread. Add stone-ground mustard, red leaf lettuce, tomato, and sliced red onion, and then finish up with cranberry sauce or mango chutney for an unforgettable treat!
Veggie Meatball Sub
Warm packaged veggie meatballs in a saucepan with some pasta sauce while you toast a sub roll. Spoon the meatball mixture onto the roll and top with a slice of provolone. Sprinkle with crushed red pepper and Parmesan. Place in the broiler long enough for the cheese to get bubbly if you like. Also great cold!