10 Yummy {Plant-Based} Summer Sandwiches

There’s nothing better than a sandwich. They’re easy to make, perfectly portable, delicious, and satisfying. Believe it or not, the sandwich that we know today came about as a result of one man’s gambling problem. In 1762, John Montagu, the 4th Earl of Sandwich, was so busy gambling that he asked his cook to bring him something he could eat without getting up from his seat. Montagu loved the resulting meat and bread combination so much that he continued eating them, and as his creation gained popularity in London society circles it also took on the Earl’s name. Since then, the sandwich traveled across the Atlantic to the United States, where the Po’ Boy, the Sloppy Joe, and the Reuben were invented, and the rest, as they say, is history.

Sandwiches can be nostalgic. Did you grow up eating peanut butter and jelly on white bread? Crusts on or off? Did you like it sliced diagonally, or right down the middle? Sandwiches can also be creative! You can experiment with tastes and texture, adding something crunchy here, a spicy or sweet sauce there. Toast it, press it, or roll it into a wrap! The possibilities are endless. And, sandwiches can be healthy. A traditional sandwich is made with white bread, meat, cheese, and if you’re lucky, some vegetables. Think of your typical BLT, ham and cheese, or club sandwich. These tend to deliver maximum calories, but very little nutrition. You can “healthify” your sandwiches by making veggies the star of the show! In place of meat, substitute in some “meatier” veggies like mushrooms or eggplant, replace white bread with whole wheat or wrap it up in a leafy green, and amp up the flavor by topping it with healthy fats and unique seasonings.

Here are 10 plant-based sandwiches recipes for you to try today:

1. Chickpea Salad Sandwich

Not only is this power plant-based wrap bursting with flavor but it only takes minutes to prepare! It's also very versatile. Make it as a sandwich with whole-grain bread, wrap it in a whole-grain tortilla or stuff it in a collard green wrap for ultimate healthy sandwich-ing!

2. Hearty Lentil Burgers

Hearty, healthy, satisfying and delicious—that explains these nutrition-packed burgers that keep on giving back with leftovers for days ahead! Make them Mediterranean-style and wrap in whole-grain lavash (a Mediterranean-style bread) or pita bread spread with hummus and topped with olives, onion, and greens.

3. Better Than Your Frozen Black Bean Burgers

Say bye-bye to pre-packaged burgers. This black bean burger is so easy, tasty, and nutritious that you'll never want to buy another frozen veggie patty! Spread store-bought or homemade vegan mayo on a whole-grain bun then add tomato, arugula, and kimchi or kraut for some probiotic goodness.

4. Chickpea Potato Samosa Burgers with Mint Chutney

Baked samosa burgers are packed full of veggies and bursting with flavor. Enjoy it with whole-wheat naan and top it with mint chutney for a fabulous homemade Indian meal.

image credit Yoga Journal

5. Carrot Bacon "BLT" or "CBLT"

Have you transitioned to plant-based and now missing BLTs? Miss no more. This cruelty-free take on a “BLT” is a simple, flavorful, and nutritious way to satisfy your tastebud, get lots of nutrition, and use your garden carrots.

6. Tofu Banh Mi

Take a trip through Vietnam without leaving the comfort of your own home! This delicious banh mi is stuffed with marinated tofu and zesty pickled vegetables that really take it over the top.

7. Lentil Sloppy Joes

These hearty lentil sloppy joes are made with simple ingredients and require just 30 minutes from start to finish for a savory plant-based meal! Add a grilled portobello to the sandwich to make it even more nourishing and hearty.

8. Sweet and Smoky Tofu, Vegetable and Pineapple Wrap

Hop on your grill (or bake in the oven!) and make this sweet combo tonight, friends. Pineapple complements marinated mushrooms and tofu perfectly. Once they're ready, add them to a whole grain tortilla wrap or collard green for a sweet n' smoky sandwich. Yum!

9. Grilled Cheese and Tomato Soup

Take a journey back to childhood with a vegan take on comforting grilled cheese and use those tomatoes from your the garden for the tomato soup. Since we're in the tail end of the summer, this comforting combo will prepare you for the fall months ahead.

10. Oatmeal Peanut Butter Cookies with Vanilla Cashew Cream (okay, so technically not a "sandwich" in the traditional sense, but had to add a little fun indulgence here!)

Filled with healing ingredients like oats, pecans, cinnamon, and flax meal, consider these cookies brain food AND comfort food. If you’re feeling indulgent, take the extra step and spread some vanilla cashew cream in between those yummy cookies!

Sources: https://www.history.com/news/the-story-of-the-sandwich

Hi! My name is Katie Philippi and I am a student in Georgia State University's Coordinated Program for Dietetics. I have loved getting the opportunity to learn more and more about food and nutrition, and have taken a special interest in sports nutrition, intuitive eating, and disordered eating. Outside of nutrition, I enjoy traveling and spending time outdoors with friends, cooking, and trying new restaurants whenever I get the chance!

115 views0 comments

Recent Posts

See All