Find out how to prepare tasty and nutritious options to include in your daily life
Adopting a vegetarian diet has many benefits, not only for the environment but also for the health of the body, and can reduce the risk of several chronic diseases, such as stroke, diabetes and heart disease. With that in mind, we’ve brought vegetarian sandwich recipes for you to include in your routine.
grilled tofu sandwich
- 2 slices of wholemeal bread
- 100 g of sliced firm tofu
- 1/2 tomato cut into slices
- 1 tablespoon of pesto
- Fresh basil leaves, salt and ground black pepper to taste
In a bowl, season the tofu with salt and pepper. In a non-stick pan, preheated over medium-high heat, place the tofu and grill for 4 minutes on each side, until crisp and golden brown. Toast the slices of wholemeal bread in the oven or toaster. Spread a spoonful of pesto on each slice of bread. Place the tomato slices on one of the bread slices. Add the fresh basil leaves on top of the tomato slices. put the grilled tofu on the basil. Close the sandwich with the other slice of bread and press lightly to fix the ingredients. Cut the sandwich in half or quarters and serve.
Hummus and veggie sandwich
- 2 slices of wholemeal bread
- 3 tablespoons of hummus
- 1/2 tomato cut into slices
- 1/2 cucumber cut into slices
- 1/4 of sliced red onion
- Rocket leaves, salt and ground black pepper to taste
Spread a generous layer of hummus on one of the slices of bread. Arrange the tomato, cucumber and red onion slices on top of the hummus. Season with salt and pepper. Add a layer of rocket leaves. Close the sandwich with the other slice of bread and press lightly to fix the ingredients. Cut the sandwich in half or quarters and serve.

Sandwich with goat cheese and avocado
- 2 slices of wholemeal bread
- 1/2 ripe avocado
- 50 g of goat cheese
- 1 sliced tomato
- 1 tablespoon of olive oil
- Spinach leaves, salt and ground black pepper to taste
In a bowl, mash the avocado with a fork and season with salt and pepper. Spread the goat cheese on one of the bread slices. Arrange the tomato slices on the goat cheese. Add a layer of seasoned avocado on tomato slices. Cover with spinach leaves. Season with olive oil. Place the other slice of bread on top and press lightly to secure the ingredients. Cut the sandwich in half or quarters and serve.
falafel sandwich
- 2 buns
- 6 falafels
- 1/2 tomato cut into slices
- 1/4 of sliced red onion
- 2 tablespoons of tahini sauce
- Juice of 1/2 lemon
- Water, lettuce leaves, salt and ground black pepper to taste
Reheat the falafels in the oven or microwave. Cut the focaccias in half and heat them in the oven or in the toaster. Prepare the tahini sauce by mixing 2 tablespoons of tahini with the juice of half a lemon and salt to taste in a bowl. Add the water little by little until you get a creamy consistency. Spread the tahini sauce on half of each flatbread. Arrange the tomato slices and red onion on the tahini sauce. Add the lettuce leaves on top of the tomato and onion slices. Place the falafels on top of the lettuce leaves. Close the sandwich with the other half of the piadina and press lightly to fix the ingredients. Cut the sandwich in half or quarters and serve.
Source: Terra

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.