Without Egg or Tuna: 8 Real Veggie Sandwich Recipes

The essential ingredients of a vegetable sandwich

Much more than sliced ​​bread

It is the first thing we see of a sandwich, and we probably think of a loaf or sliced ​​bread. If you resort to this type of bread, better choose it integral and handmadewith seeds, or made with other cereals.

But you have many other options. Innovates in flavor and texture with German bread, bagels, pitas, arepas, durums, tortillas, or naans, and lightly toast them first.

The whole grain breads they are richer in vitamins, minerals, antioxidants and fiber. In addition, when toasted they develop more complex and delicious aromas and flavors.

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

The key is in the fillings

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

The legumes In general, they provide creaminess, so we can spread the bread with hummus (chickpea pâté), a bean cream or a lentil pâté.

The roasted vegetables and grilled giltheads give sandwiches a lot of flavor. Use zucchini, aubergines, peppers, leeks, garlic sprouts, asparagus… Cut them into slices and roast them with a pinch of olive oil and salt.

If you want it crunchy, Add raw vegetables: julienned Chinese cabbage, red cabbage, grated carrots, lamb’s lettuce, spinach sprouts, sliced ​​radishes, cucumber, tomato… They provide vitamins and antioxidants and hold up very well once the sandwich is made, packed and stored.

The touch of accessories

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

germinate seeds, cereals and legumes improves the bioavailability of their nutrients. In addition, it is very convenient: you keep the sprouts in the fridge and you have a magnificent complement to any meal. Just take a handful.

There are fruits that are also excellent: figs, apples and avocados are capable of improving any sandwich. Add a few 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 these recipes so that any sad meal at work becomes a moment of gastronomic pleasureand that your picnics and outdoor meals are also healthy and nutritious.