Plant-Forward Sandwich Recipes



  • Chickpea “Tuna” Salad Wraps
  • Chia-Seed Jam and Nut-Butter Sandwiches
  • White Bean and Fontina Pan Bagnat
  • Mushroom “Bacon,” Lettuce, and Tomato Sandwich
  • Veggie Grilled Cheese
  • Avocado Toast Three Methods
  • Bread Fundamentals

Who doesn’t love a sandwich? If you happen to’re in search of a easy, pack-and-go lunch, it’s laborious to beat this basic fare. However if you happen to’ve been counting on the usual ham on white bread, your sandwich recreation could be due for a dietary improve.

These flavorful recipes are made with whole-food components and loads of vegetation, so you may take pleasure in a tasty sammie that’s good for you, too.

Constructing an excellent sandwich begins on the grocery retailer. Try “Bread Fundamentals” on the finish of this text for recommendations on selecting an amazing loaf, or flip to web page 85 for a few of our favourite gluten-free breads and wraps.

Chickpea “Tuna” Salad Wraps

chickpea salad wraps

Makes two servings | Prep time 5 minutes | Meeting time 5 minutes


  • 1 15-oz. can chickpeas, drained and rinsed
  • 1 massive celery rib, minced
  • 1/4 cup diced crimson onion
  • 2 tbs. recent dill, chopped
  • 1 sheet nori, chopped
  • 1/4 cup full-fat Greek yogurt
  • 2 tsp. Dijon mustard
  • 1/2 tsp. sea salt
  • 2 10-in. sprouted-grain tortillas (or gluten-free tortillas of selection)
  • 2 cups arugula


  1. In a medium bowl, mix the drained chickpeas and the celery, crimson onion, dill, and nori.
  2. In a small bowl, combine the yogurt, mustard, and salt. Add the yogurt combination to the chickpea combination and stir to combine nicely.
  3. Place a tortilla on every of two plates. Scoop a few cup of the chickpea salad into the center of every tortilla, prime with a cup of arugula, after which fold within the sides and roll up. Serve instantly, or wrap tightly in wax paper and serve inside two days.

Chia-Seed Jam and Nut-Butter Sandwiches

homemade raspberry chia seed jam toast topped with bananas

Makes 4 servings | Prep time quarter-hour, plus two hours for the jam to sit back | Meeting time 5 minutes


  • 2 cups raspberries, frozen or recent
  • 2 tbs. maple syrup
  • 1 tsp. grated recent ginger
  • 3 tbs. chia seeds
  • 8 slices sprouted-grain bread or bread of selection
  • 3/4 cup peanut butter or nut butter of selection (make your personal with this recipe)
  • 1/4 cup chopped walnuts
  • 2 massive bananas


  1. Begin the jam at the least two hours forward of serving. Place the raspberries in a small pot over medium-high warmth. Carry to a boil, stirring with a picket spoon to maintain the berries from sticking to the pot. As soon as the berries are effervescent, add the maple syrup and ginger. Proceed to cook dinner, stirring the jam to encourage it to interrupt down, for about 30 seconds.
  2. Take away the pot from the warmth and stir within the chia seeds. Let cool, then switch to a jar and refrigerate till jelled, about two hours.
  3. Toast the bread, then unfold 4 of the slices with 3 tablespoons apiece of nut butter. Sprinkle a tablespoon of walnuts over the nut butter, then dollop 3 tablespoons of the chia jam over the nuts. Peel and slice the bananas, then distribute banana slices over the chia jam, and prime with one other slice of toast.
  4. Serve instantly, or retailer wrapped in wax paper or in a glass container to take pleasure in for lunch.

Word: This recipe will make extra chia-seed jam than you want for 4 sandwiches. Retailer the additional within the fridge for as much as per week.

White Bean and Fontina Pan Bagnat

This recipe is a vegetarian spin on a basic French sandwich. Pan bagnat interprets loosely to “bathed bread.” Urgent the sandwich and refrigerating it earlier than serving will soften the bread and permit the components to meld.

white bean fontina sandwich

Makes six servings | Prep time 10 minutes | Meeting time 10 minutes, plus as much as two hours for optionally available chilling


  • 1 15-oz. can navy beans, drained and rinsed
  • 2 small radishes, quartered and thinly sliced
  • 1/4 cup pitted kalamata olives, chopped
  • 4 oz. fontina cheese, shredded
  • 1 cup recent basil, chiffonade
  • 2 tbs. red-wine vinegar
  • 2 tbs. extra-virgin olive oil
  • 1 tsp. Dijon mustard
  • 1/2 tsp. sea salt
  • 1/2 tsp. crushed red-pepper flakes
  • 1 crusty whole-grain bread loaf, unsliced (commonplace dimension)


  1. Put the drained beans, radishes, olives, cheese, and basil in a big bowl and stir to mix. In a small bowl, whisk the vinegar, olive oil, mustard, salt, and red-pepper flakes. Pour the dressing over the bean combination and mix, stirring firmly to interrupt up among the beans. Let marinate at room temperature whilst you slice the bread.
  2. Slice the loaf horizontally into three items, making the highest and backside items about an inch thick. Save the center piece for one more use. Fastidiously scoop or tear out about half an inch alongside the middle of each the highest and backside items, creating channels for the filling.
  3. Place the underside piece on a 14-inch size of wax paper.
  4. Pile the filling into the channel, then place the highest piece on it and press closed. Wrap tightly with the wax paper. As soon as it’s wrapped, press down on it together with your arms or place a chopping board on prime to compress it barely. If desired, place within the fridge with a weight on prime for 20 minutes to 2 hours.
  5. Slice the loaf into six parts and insert a toothpick into every sandwich to carry it collectively. Serve at room temperature.

Mushroom “Bacon,” Lettuce, and Tomato Sandwich

vegetarian "blt"

Makes 4 servings | Prep time half-hour | Meeting time 5 minutes


  • 8 oz. shiitake mushrooms, stemmed
  • 2 tsp. maple syrup
  • 1 tbs. tamari or soy sauce
  • 1/4 tsp. sea salt
  • 1/2 tsp. smoked paprika
  • 2–3 tbs. coconut oil, for pans
  • 8 slices ancient-grain bread (or bread of selection)
  • 1/2 cup vegan or different mayo (make your personal mayo with this recipe)
  • 1 small head Bibb or butter lettuce, leaves washed and dried
  • 2 medium tomatoes, sliced


  1. Preheat the oven to 300 levels F. Use a pointy knife or mandoline to slice the mushrooms as thinly as attainable. Place in a big bowl.
  2. In a small bowl, whisk the maple syrup, tamari, salt, and paprika, then pour the combination over the mushrooms and toss to coat. Let stand at room temperature for 10 to fifteen minutes.
  3. Unfold coconut oil over two sheet pans. Add the sliced mushrooms, spreading them out so every slice is flat on the pan.
  4. Bake for 10 to fifteen minutes, utilizing a spatula to show the slices midway via cooking time. When the slices are shrunken and really feel agency however pliable, take away them from the oven — they’ll turn out to be crisper as they cool barely.
  5. Toast the bread, then place 4 slices on a chopping board. Unfold with 1 tablespoon of mayo per slice. Cowl the mayo with the shiitake “bacon,” then lettuce and tomato. Unfold 1 tablespoon of mayo on every of the remaining bread slices and put them on prime. Serve instantly, or retailer wrapped in wax paper or in a glass container to take pleasure in at lunch.

Veggie Grilled Cheese

sauted veggie sandwich

Makes 4 servings | Prep time half-hour | Cook dinner time 5 minutes

  • 4 cups broccoli florets lower into 1/2-x-1-inch items
  • 1 tbs. extra-virgin olive oil
  • 6 cloves garlic, cut up lengthwise
  • 8 oz. jarred roasted crimson bell peppers, drained (or 1 massive recent pepper, roasted, seeded, and peeled)
  • 8 oz. Gruyère cheese, shredded (about 2 cups)
  • 1/2 tsp. sea salt
  • 8 slices sourdough bread (or bread of selection)
  • 1/4 cup mayonnaise
  • Avocado oil (or different impartial oil) for the pan


  1. Preheat the oven to 400 levels F. Place the broccoli on a sheet pan, drizzle with the olive oil, and toss to coat. Unfold the broccoli evenly over the pan.
  2. Roast the broccoli for 10 minutes, then take away from the oven. Flip the florets with a spatula, then sprinkle with the garlic and roast for 10 minutes longer. Take away and let cool.
  3. Place the drained roasted peppers on a clear kitchen towel and pat dry, then chop and place in a big bowl. Add the broccoli, cheese, and salt and toss to combine.
  4. For every sandwich, unfold 1/2 tablespoon mayonnaise on one facet of a bit of bread, place mayo facet down on a chopping board, and scoop 1 cup of the broccoli filling onto the bread, distributing it evenly.
  5. Unfold 1/2 tablespoon mayo on a second slice of bread and place it, mayo facet up, on prime of the filling. Repeat with remaining bread and filling.
  6. Warmth a big pan over medium warmth and brush with avocado oil. Place two sandwiches within the pan, not touching, and canopy the pan for about two minutes. Uncover the pan and flip the sandwiches; they need to be golden brown. Cook dinner for about two minutes longer, then serve.

Tip: There are two tips to the right grilled cheese: Use grated cheese for simpler melting, and coat the bread with mayonnaise as a substitute of butter for a golden-brown exterior.

Avocado Toast Three Methods

three avocado toasts

Makes six servings (two of every model) | Prep time 10 minutes (for the raspberry and balsamic model) | Meeting time 10 minutes

Salmon and Capers

  • 1/2 massive avocado
  • 4 slices sprouted-grain bread, toasted
  • 2 slices lox (about 1 oz.), lower into bite-sized items
  • 1/4 of a small crimson onion, thinly sliced
  • 4 tsp. capers, drained


  1. Halve the avocado, twist out the pit, and use a paring knife to slice the flesh thinly within the shell. Use a spoon to scoop out the slices, and distribute the slices over every bit of toast.
  2. High every with just a few items of fish, just a few slices of onion, and a teaspoon of capers.

Radish and Microgreens

  • 1/2 massive avocado
  • 4 slices sprouted-grain bread, toasted
  • 1 small watermelon radish, or two crimson radishes, thinly sliced
  • Himalayan pink salt, to style
  • 1/2 cup microgreens


  1. Halve the avocado, twist out the pit, and use a paring knife to slice the flesh thinly within the shell. Use a spoon to scoop out the slices, and distribute the slices over every bit of toast.
  2. Place the radish slices on prime of the avocado, sprinkle with salt, and prime with the microgreens.

Raspberry and Balsamic

  • 1/2 cup balsamic vinegar
  • 1/2 massive avocado
  • 4 slices sprouted-grain bread, toasted
  • 1/2 cup recent raspberries


  1. Pour the balsamic vinegar right into a small pot and place over medium-high warmth. Carry to a boil and cut back warmth as wanted to keep up a powerful simmer. Cook dinner till decreased by half, about 10 minutes. Switch to a small bowl to chill.
  2. Halve the avocado, twist out the pit, and use a paring knife to slice the flesh thinly within the shell. Use a spoon to scoop out the slices, and distribute the slices over every bit of toast.
  3. High with raspberries and drizzle with just a few drops of balsamic syrup simply earlier than serving. Hold leftover balsamic discount within the fridge for as much as per week.

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Bread Fundamentals

Learn Labels. Components are listed by quantity: largest quantities to smallest. Search for breads that listing 100% whole-grain or sprouted flours first — these breads include extra fiber than these with enriched or refined flours, which lose vitamins throughout the milling course of. Keep away from breads with added sugars or vegetable oils, like soybean or canola, which are sometimes excessive in inflammatory omega-6 fat.

Go Again in Time. Breads made with “historic grains” or “heritage wheat” include unhybridized, unrefined grains. Historical grains embrace millet, barley, teff, quinoa, and rice, in addition to the grandparents of contemporary wheat: emmer, einkorn, Kamut, and spelt. Heritage wheats are newer, bred from historic wheats however predating fashionable hybridized wheat.

Breads utilizing historic grains or heritage wheat include extra protein, fiber, and different very important vitamins than your commonplace loaf, they usually might even be simpler to digest.

Search Sprouted Grains. Sprouted grains have been soaked and allowed to sprout, breaking down starches and deactivating their phytic acid — so the grain turns into extra digestible and the vitamins are simpler to your physique to soak up.

Think about Sourdough. When sourdough ferments, the wild yeasts and micro organism within the sourdough starter break down among the sugars and proteins within the flour, forsaking useful lactic acid, decreasing the glycemic impression, and making vitamins extra absorbable and the bread itself simpler to digest. (Strive making your personal with this starter recipe.)

Go for Gluten-Free. If you happen to’re avoiding gluten altogether, search for merchandise which are licensed gluten-free (GF). Many GF breads and tortillas are made with ancient-grain flours, like rice or millet. You may as well discover grain-free choices that use coconut and even cauliflower flour. The identical guidelines apply: Keep away from merchandise made with refined variations of those flours or ones that include added sugars.

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This text initially appeared as “Step Up Your Sandwich” within the September 2022 subject of Expertise Life.

The put up Plant-Ahead Sandwich Recipes appeared first on Expertise Life.