sandwiches Archives - Forks Over Knives

“No-Tuna” Salad Sandwich

Dana Shultz — Tue, 11 Apr 2023 18:24:09 +0000

In this vegan version of a tuna salad sandwich, the savory chickpea filling gets extra tang from pickles, red onion, and capers. Mayonnaise is replaced by a creamy mixture of tahini and Dijon mustard to deliver crave-worthy flavor while diced celery and pickles give it a tasty crunch. Serve between two slices of your favorite whole wheat bread for a simple yet satisfying meal. The mixture will keep well covered in the refrigerator for 4-5 days, which makes it great for quick, weekday lunches!

From Minimalist Baker’s Everyday Cooking

For more vegan casserole recipes, check out these tasty ideas:

Yield: Makes 4 sandwiches

Ingredients

For the salad:

1 (15-ounce) can chickpeas, rinsed and drained
3 tablespoons tahini
1 teaspoon Dijon or spicy brown mustard
1 tablespoon maple syrup or agave nectar
¼ cup diced red onion
¼ cup diced celery
¼ cup diced pickle
1 teaspoon capers, drained and loosely chopped
Healthy pinch each sea salt and black pepper
1 tablespoon roasted unsalted sunflower seeds (optional)

For Serving:

8 slices whole-wheat bread
Dijon or spicy brown mustard
Romaine lettuce
Tomato, sliced
Red onion, sliced

Instructions

Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.
Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.
Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).
Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.

https://www.youtube.com/watch?v=ZPwOU8GEj3I

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Pesto and Veggie Panini

Nancy Macklin, RDN — Fri, 02 Sep 2022 17:30:59 +0000

Crispy bread, creamy pesto, and loads of warm, savory veggies—are you drooling yet? These superb sandwiches are the answer to all your mealtime woes. Yellow squash and spinach are sautéd with tangy red onions and sun-dried tomatoes to create the perfect plant-based panini filling. Make sure to whip up an extra large batch of the homemade white bean pesto (which gets a cheesy boost from nutritional yeast) so you can use leftovers as a pizza sauce or a dip for raw veggies. Press it all between two slices of whole wheat bread, and you have an excellent meal on your hands. Take it up a notch by adding a cup of tomato soup on the side!

Tip: If you don’t have a panini press, toast the sandwiches in a nonstick skillet over medium-high heat, turning once. Press sandwiches with a heavy skillet while they cook.

For more awesome vegan sandwich recipes, check out these tasty ideas:

“No-Tuna” Salad Sandwich
Deviled Potato Sandwiches
Greens and Things Sandwiches with Carrot Hummus
Or browse our full roundup of sandwiches and wraps

Yield: Makes 4 sandwiches

½ cup fresh basil
2 tablespoons pine nuts, toasted
2 tablespoons nutritional yeast
1 tablespoon lemon juice
⅛ teaspoon cayenne pepper
1 cup canned no-salt-added cannellini beans, drained and liquid (aquafaba) reserved
1 large yellow summer squash, thinly sliced
1 medium red onion, sliced
¼ cup sun-dried tomatoes (not oil-packed)
4 cups fresh baby spinach
8 slices whole grain bread

Instructions

For pesto, in a food processor combine the first five ingredients (through cayenne pepper). Cover and pulse until smooth, gradually adding 2 to 3 tablespoons of the reserved aquafaba to reach desired consistency. In a small bowl combine beans and half of the pesto. Mash beans with a fork until mostly smooth.
In a large skillet cook summer squash, onion, and sun-dried tomatoes over medium 3 to 4 minutes or until squash is crisp-tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in spinach just until wilted; remove from heat.
Spread remaining pesto on four slices of bread and bean mixture on other four slices. Press vegetables into bean mixture. Top with pesto-spread slices of bread.
Heat panini press to medium-high. Add a sandwich; cook 3 to 4 minutes or until bread is toasted. Serve immediately.

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Tempeh BBQ Sandwiches with Pineapple Slaw

Nancy Macklin, RDN — Mon, 01 Aug 2022 17:20:02 +0000

This saucy sandwich is the perfect dish to serve at your next plant-based BBQ. Meaty mushrooms, tempeh crumbles, and wheat berries are simmered in a smoky-sweet barbecue sauce that’s enhanced with chunks of tender tomato for the perfect sloppy Joe–style filling. A simple slaw of red cabbage, fresh pineapple, and scallions pairs perfectly with the tangy flavors to create a sandwich you’ll want to make again and again. Serve this hearty sammie alongside a hearty pasta salad or refreshing summertime soup to turn it into a full-on feast when you have guests to impress!

Yield: Makes 4 sandwiches

1 8-oz. package fresh button mushrooms, finely chopped
1 cup chopped onion
2 cloves garlic, minced
4 oz. tempeh, crumbled
1 cup cooked wheat berries
1 14.5-oz. can no-salt-added diced tomatoes, undrained
½ cup low-sugar barbecue sauce
2 cups shredded red cabbage
1 cup chopped fresh pineapple
¼ cup sliced scallions
2 tablespoons brown rice vinegar
4 100% whole wheat hamburger buns, toasted

Instructions

In a large skillet cook mushrooms, onion, and garlic over medium 5 to 8 minutes or until tender. Add tempeh and wheat berries; mix well. Stir in tomatoes and barbecue sauce. Reduce heat to low; simmer 5 to 8 minutes or until slightly thickened.
Meanwhile, for slaw, in a medium bowl toss together cabbage, pineapple, scallions, and vinegar.
Spoon mushroom mixture on bun bottoms. Top with slaw and bun tops.

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Open-Face Vegan Banh Mi Sandwiches

Shelli McConnell — Tue, 26 Jul 2022 17:04:24 +0000

Bahn mi sandwiches originated in Vietnam and often contain layers of meat and egg-based mayonnaise, but this vegan version packs just as much flavor. Marinated veggies take the place of chicken or pork and our spicy white bean-based spread adds a delicious creamy element to each bite. The finishing touch is a drizzle of cashew-cilantro sauce to top everything with an extra kick of flavor. These knife-and-fork sandwiches are so loaded with delicious fillings that you need to hollow out some of the bread from the baguette to make room! Save the extra to make bread crumbs or croutons that you can use on salads and soups for meals later in the week.

Tip: For the sauce, soak cashews in enough very hot water to cover them for 15 minutes; drain and rinse before blending.

Yield: Makes 4 sandwiches

1 medium zucchini, quartered lengthwise, seeded, and cut into matchsticks (1¾ cups)
1 medium yellow squash, quartered lengthwise, seeded, and cut into matchsticks (1¾ cups)
1 cup matchstick-cut carrots
1 small red onion, quartered and sliced
½ cup thinly sliced or matchstick-cut daikon radish
1 fresh jalapeño chile, seeded and thinly sliced
⅓ cup brown rice vinegar
1 tablespoon pure cane sugar
⅛ teaspoon sea salt
1½ 15-oz. cans no-salt-added Great Northern beans, rinsed and drained (2 ¼ cups)
½ cup chopped fresh cilantro
1 to 2 teaspoons sriracha sauce
1 teaspoon grated fresh ginger
2 cloves garlic, minced
1 12-oz. whole grain baguette, split and partially hollowed out
⅓ cup soaked raw cashews, well drained
1 tablespoon lime juice
⅓ to ½ cup unsweetened, unflavored plant-based milk

Instructions

In a shallow bowl combine the first six ingredients (through jalapeño). In a small saucepan combine vinegar, sugar, salt, and 2 tablespoons water. Bring just to boiling, stirring to dissolve sugar. Pour vinegar mixture over vegetables; let stand 15 minutes, stirring occasionally.
In a food processor combine beans, half of the cilantro, the sriracha, ginger, garlic, and 2 tablespoons water. Pulse until smooth. Spread in baguette halves. Cut baguette halves in half crosswise. Drain vegetables. Top baguette pieces with vegetable mixture.
In a small food processor combine cashews and lime juice. Process until smooth, gradually adding enough milk to reach drizzling consistency. Drizzle over sandwiches. Top sandwiches with remaining cilantro.

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Vegan BLTA with Carrot Bacon

Nancy Macklin, RDN — Fri, 03 Jun 2022 17:08:08 +0000

When tomato season is at its peak, pick out the juiciest ones you can find in both red and yellow shades to make these eye-catching vegan BLTAs. Creamy avocado slices, smoky carrot “bacon,” and a zesty chickpea-based spread add tons of flavor and texture that will banish any thoughts that sandwiches are boring. The key to an extra delicious BLTA? Toasting the bread just before stacking it all together. The warm, crispy bread perfectly complements the cool and creamy fillings so each bite takes you to sandwich heaven.

Tip: To save time, you can make the carrot bacon in advance and store in an air-tight container in the fridge. Additionally, you can use store-bought hummus in place of the Zesty Sandwich Spread. Feel free to stir in curry powder and cayenne to the hummus for more flavor, or just keep it simple and slather it straight onto the bread.

Yield: Makes 4 sandwiches

¼ cup coconut aminos
2 tablespoons balsamic vinegar
1 tablespoons pure maple syrup
1 tablespoons orange juice
½ teaspoon smoked paprika
2 large carrots, cut lengthwise into thin strips (about ⅛ inch thick)
8 slices 100% whole wheat bread, toasted
1 15-oz. can no-salt-added chickpeas, liquid (aquafaba) drained and reserved
2 tablespoons nutritional yeast
2 tablespoons tahini
2 tablespoons lemon juice
1 teaspoon dry mustard
½ teaspoon curry powder
⅛ teaspoon cayenne pepper
2 tablespoons sliced scallion
2 tablespoons chopped fresh parsley
Sea salt, to taste
Freshly ground black pepper, to taste
4 leaves romaine lettuce
1 red tomato, sliced
1 yellow tomato, sliced
1 medium avocado, halved, seeded, peeled, and sliced

Instructions

For marinade, in a small bowl combine the first five ingredients (through paprika). Set a resealable plastic bag in a shallow dish. Place carrots in the bag. Add marinade; seal bag and turn to coat carrots. Refrigerate at least 1 hour.
Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat. Drain carrots, reserving marinade. Place carrots on prepared baking sheet. Bake 20 to 25 minutes or until carrots are lightly browned, turning occasionally and brushing with reserved marinade. Cool on a wire rack.
For Zesty Sandwich Spread, in a food processor combine chickpeas, 3 tablespoons of the aquafaba, nutritional yeast, tahini, lemon juice, dry mustard, curry powder, and cayenne pepper. Process until smooth. Stir in scallions and parsley. Season to taste with sea salt and freshly ground black pepper. Makes 1⅔ cups; store leftovers in airtight container in the fridge.
Spread toast with Zesty Sandwich Spread. Add carrots, lettuce, tomatoes, and avocado. Serve immediately.

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22 Hunger-Busting Vegan Sandwiches and Wraps

Megan Edwards — Thu, 23 Sep 2021 20:12:24 +0000

Looking to elevate your lunchtime meals? We’ve gathered our favorite vegan sandwiches and wraps that are packed full of juicy flavors, savory sauces, and plenty of plant-based nutrients. From deli-style rollups to open-face tartines and sloppy Joes, these recipes serve up delicious vegan variations of all the classics. Pack them in your lunchbag, bring them on a picnic, or enjoy as a snack before hitting the gym—however you devour them, these healthy plant-based sandwiches and wraps will satisfy your cravings.

Want to make your own whole-food, plant-based bread, buns, and/or wraps? Check out our roundup of Delicious Savory Bread Recipes.

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Shredded Portobello Open-Face Sandwiches

Shelli McConnell — Fri, 17 Sep 2021 17:22:39 +0000

Sink your teeth into meaty portobello mushrooms that have been roasted in garlicky soy sauce. Sweet bell peppers, tender onions, and a savory bean spread add rich flavor to these hearty open-face sandwiches, which are best eaten with a knife and fork. Sprinkle everything with fresh chives for added herby goodness!

Tip: To make this tasty recipe gluten-free, make sure to buy certified gluten-free bread for your sandwiches.

Yield: Makes 4

4 whole portobello mushrooms (5-inch diameter), stems and gills removed
1 tablespoon no-salt-added vegetable broth
1 tablespoon reduced-sodium soy sauce
2 cloves garlic, minced
2 medium bell peppers, any color, halved
1 medium sweet onion, sliced ½-inch thick
2 tablespoons brown rice vinegar
1½ 15-oz. cans cannellini beans, rinsed and drained (2¼ cups)
3 to 4 tablespoons unsweetened, unflavored plant-based milk
¼ cup nutritional yeast
2 tablespoons chopped fresh chives, plus more for garnish
4 slices crusty whole grain bread, toasted
Freshly ground black pepper, to taste

Instructions

Preheat oven to 400°F. Line an extra-large rimmed baking sheet with parchment paper. Place mushrooms on baking sheet, stem side up. In a bowl stir together broth, soy sauce, and garlic. Brush over mushrooms. Arrange bell peppers and onion on baking sheet with mushrooms. Brush with 1 tablespoon of the vinegar. Roast 15 minutes; turn mushrooms over. Roast about 15 minutes more or until vegetables are tender and lightly browned.
Meanwhile, in a food processor combine beans, milk, nutritional yeast, and the remaining 1 tablespoon vinegar. Process until smooth. Transfer to a bowl; stir in the 2 tablespoons chives.
Cut mushrooms and bell peppers into strips. Separate onion into rings. Spread bean mixture on toast. Top with vegetables. Sprinkle with black pepper and additional chives.

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Potato Waffle Sandwiches with Herbed Tofu Cream

Darshana Thacker Wendel — Fri, 30 Jul 2021 17:28:51 +0000

In this inventive twist on breakfast for dinner, a seasoned mix of shredded potatoes and rice flour transforms into tender-crisp waffles that are used as the base for sandwiches packed full of fresh veggies. The Herbed Tofu Cream spread comes together quickly in a food processor and adds a delicious zesty flavor that will have you licking your fingers after the last bite.

Tip: If you want to shorten your shopping list for the Herbed Tofu Cream, omit the fresh thyme, oregano, and sage and use an additional 2 tablespoons each of scallions and chives.

Yield: Makes 4 waffle sandwiches

1 12 oz. package soft silken tofu
½ cup chopped scallions
¼ cup fresh chives
¼ cup fresh parsley
5 tablespoons lemon juice
2 tablespoons chopped fresh thyme
2 tablespoons chopped fresh oregano
1 tablespoon chopped fresh sage
2 small cloves garlic, minced
2 pounds Yukon gold potatoes, coarsely grated (8 cups)
½ cup whole wheat bread crumbs
½ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
¼ cup brown rice flour
¼ cup flaxseed meal
1 teaspoon regular or sodium-free baking powder
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 large tomato, thinly sliced
4 to 8 leaves romaine lettuce
Hot sauce (optional)

Instructions

For Herbed Tofu Cream, in a food processor combine tofu, scallions, chives, parsley, 3 tablespoons of the lemon juice, thyme, oregano, sage, and garlic. Process until smooth. Season to taste with sea salt and freshly ground black pepper. Set aside.
Preheat waffle maker according to manufacturer’s directions, using medium setting if available.
Place grated potatoes in a fine-mesh sieve; rinse with cold water. Drain well. Return potatoes to the bowl. Add the next seven ingredients (through pepper) and the remaining 2 Tbsp. lemon juice. Mix well.
To bake waffles, spoon ½ cup of the potato mixture into the waffle maker, spreading to 4 inches in diameter. Close lid; bake for 6 minutes. If the lid lifts easily after 6 minutes, the waffle is ready. If not, cook 30 seconds more. Using a wooden chopstick or silicone spatula, remove the waffle and place on a wire rack. (If desired, place in a 250°F oven to keep warm.) Repeat with the remaining potato mixture.
Spread Herbed Tofu Cream on four of the waffles. Top with sliced tomato, romaine, hot sauce (if desired), and the remaining four waffles.

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Greens and Things Sandwiches with Carrot Hummus

Shelli McConnell — Fri, 21 May 2021 17:33:59 +0000

A healthy homemade hummus, which features sauteed carrots and chopped fresh dill, delivers loads of flavor while helping to hold these fresh-and-hearty plant-based sandwiches together. The sliced pepperoncini add a tangy kick. If pepperoncini aren’t your thing, roasted red peppers would also be delicious here.

Yield: Makes 4 sandwiches

2 medium carrots, thinly sliced
2 tablespoons chopped shallot
1 clove garlic, minced
1 15-oz. can no-salt-added chickpeas, rinsed and drained
3 tablespoons lemon juice
1 tablespoon chopped fresh dill
Freshly ground black pepper, to taste
8 slices country-style multigrain bread, toasted
4 teaspoons toasted sunflower kernels
1 cup thinly sliced cucumber
¼ cup sliced pickled pepperoncini peppers, drained
2 cups fresh baby kale and/or baby spinach

Instructions

For veggie hummus, in a large skillet combine carrots, shallot, garlic, and ¼ cup water. Bring to simmering. Cover and cook on medium-low about 10 minutes or until carrots are tender. Transfer carrot mixture to a blender or food processor. Add chickpeas and lemon juice. Cover and blend or process until smooth, adding water 1 Tbsp. at a time to reach desired consistency. Transfer mixture to a bowl. Stir in dill and black pepper.
Spread half of the bread slices with hummus. Top with sunflower kernels, cucumber, pepperoncinis, and kale. Top with the remaining bread slices.

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Vegan Mayo

Del Sroufe — Tue, 30 Mar 2021 17:52:45 +0000

Traditional mayonnaise is full of egg yolks, thus full of saturated fat and cholesterol. This creamy homemade vegan mayo is perfect for sandwiches or potato salad. To make it even lower in fat, use light silken tofu instead of regular.

Yield: Makes 1½ cups

1 12-oz. pkg. extra-firm silken tofu, drained
3 tablespoons red wine vinegar or white wine vinegar
1 teaspoon dry mustard
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sea salt, or to taste

Instructions

In a food processor combine all ingredients. Cover and process until smooth and creamy. Transfer to an airtight container. Chill up to 5 days.

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