Learn how to prepare tasty and nutritious options to include in your daily life
Adopting a vegetarian diet brings a series of benefits, both for health and for the environment. This food choice can help reduce environmental impact, contributing to the preservation of natural resources. Furthermore, a diet rich in vegetables, grains and legumes can help prevent several chronic diseases, such as diabetes, hypertension and cardiovascular disease.
Next, check out 6 veggie sandwich recipes to include in your routine!
Grilled tofu sandwich
Ingredients
- 2 slices of wholemeal bread
- 100 g of tofu sliced firm
- 1/2 tomato cut into slices
- 3 sliced Parisian mushrooms
- 1/4 sliced red onion
- Lettuce leaves, olive oil, salt and ground black pepper to taste
Preparation method
In a container, season the tofu with salt and black pepper. In a pan, heat the olive oil over medium heat and brown the mushroom slices on both sides. Season with salt and black pepper and set aside. In the same pan, fry the tofu until golden brown on both sides. Book. In the same pan, toast the bread slices. Then, assemble the sandwich by placing red onion, lettuce, tomato, tofu, mushrooms, red onion and lettuce on a slice of bread. Cover with the other slice of bread. Serve then.
Sandwich with hummus and vegetables
Ingredients
- 2 slices of bread integral
- 3 tablespoons hummus
- 1/2 tomato cut into slices
- 1/2 cucumber cut into slices
- 1/4 red onion sliced
- Rocket leaves, salt and ground black pepper to taste
Hummus
- 1 1/3 cups raw chickpeas
- 4 teacups of water
- 5 tablespoons sesame paste (tahini)
- 6 tablespoons of lemon juice
- 2 cloves of garlic, peeled and lightly crushed
- 1 tablespoon olive oil
- Salt to taste
- Waterfall
Preparation method
Hummus
Place the chickpeas in a container and cover them with water. Leave to soak for 12 hours. Then drain the water and transfer the grains to a pressure cooker. Cover with water and cook over medium heat for 15 minutes, after starting the pressure. Turn off the heat, allowing all the pressure to release, before opening the pan. Reserve 3/4 cup of the chickpea cooking water and discard the rest.
Place the grains, still hot, in the blender, with the garlic cloves, lemon juice, tahini, salt and the reserved cooking water. Blend for 3 minutes or until smooth. Transfer the mixture into a bowl with a lid and leave it to cool in the refrigerator.
Sandwich
Spread a generous layer of hummus on one of the slices of bread. Arrange tomato, cucumber and red onion slices on top of the hummus. Season with salt and black pepper. Add a layer of rocket leaves. Close the sandwich with the other slice of bread and press lightly to secure the ingredients. Serve then.
Falafel sandwich
Ingredients
- 2 bread Syrians
- 6 falafels
- 1/2 tomato cut into slices
- 1/4 red onion sliced
- 2 tablespoons tahini sauce
- Juice of 1/2 lemon
- Water, lettuce leaves, salt and ground black pepper to taste
Falafel
- 250 g of chickpea
- 3 cloves of garlic
- 1 onion cut into 4 pieces
- 1 teaspoon Syrian pepper
- 1 teaspoon cumin
- 1/4 cup chickpea water
- Salt, parsley, coriander and ground black pepper to taste
- Frying oil
- Waterfall
Preparation method
Falafel
Place the chickpeas in a container and cover them with water. Leave to macerate in the refrigerator for 24 hours. Then drain the chickpeas and reserve 1/4 cup water. Grind the chickpeas in a food processor with the other ingredients, including the reserved water, until you get a paste. Then form balls with your hands. Put the oil in a pan and place it over medium heat to heat it. Fry the balls until golden brown.
Sandwich
Cut the focaccias in half and heat them in the oven or toaster. Prepare the tahini sauce by mixing the tahini with the lemon juice and salt in a container. Add the water little by little until you obtain a creamy consistency. Spread the tahini sauce on half of each pita bread.
Arrange the tomato and red onion slices over the tahini sauce. Add the lettuce leaves and falafel. Close the sandwich with the other half of the pita and press lightly to secure the ingredients. Serve then.
Sandwich with cashew cream and avocado
Ingredients
- 2 slices of wholemeal bread
- 1/2 ripe avocado cut into slices
- 50 g of cashew cream
- 4 tomatoIt’s dry
- 1 tablespoon olive oil
- Rocket leaves, salt and ground black pepper to taste
Cashew cream
- 1 cup raw cashews
- 3/4 cup water
- 1 tablespoon lemon juice
- Salt to taste
Preparation method
Cashew cream
Blend all the ingredients in the blender until you obtain a smooth cream.
Sandwich
Spread the cashew cream on the bread slices and cover with the avocado. Season with salt and black pepper. Add the rocket and dried tomatoes. Serve then.
Sandwich with grilled aubergines and peppers
Ingredients
- 2 slices of wholemeal bread
- 1 eggplant cut into thin slices
- 1 red pepper cut into strips
- 50g crumbled tofu
- 2 tablespoons of olive oil
- Rocket leaves, salt and ground black pepper to taste
Preparation method
In a container, season the aubergine slices with salt, black pepper and a spoonful of olive oil. Grill the aubergine slices on a hot pan or grill for about 3 minutes on each side, until soft. Book. In the same pan, add the remaining olive oil and grill the pepper strips until lightly browned. Book. Place the grilled aubergine slices, pepper strips, tofu and rocket leaves on a slice of bread. Close the sandwich with the other slice of bread. Serve then.
Sandwich with mushrooms and tofu
Ingredients
- 2 slices of wholemeal bread
- 100 g of fungus Sliced Paris
- 1 clove of minced garlic
- 1 tablespoon olive oil
- 2 slices of tofu
- Spinach leaves, salt and ground black pepper to taste
Preparation method
Heat the olive oil in a pan over medium heat. Add the chopped garlic and fry quickly until lightly golden. Add the mushrooms and sauté for 5 minutes, until soft and starting to brown. Season with salt and black pepper. Book. In the same pan, brown the tofu slices. Place a slice of tofu on one of the bread slices. Add the mushrooms, spinach leaves and the other slice of tofu. Close with the other slice of bread. Heat a clean pan over medium heat and place the sandwich on to brown. Press lightly with a spatula and leave to act for 2-3 minutes on each side. Serve then.
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.
