Looking for some fresh and tasty vegan sandwich ideas that are perfect for your next trip or just to spice up your lunch routine? We've put together a list of six delicious recipes that are not only easy to make but also pack beautifully, making them ideal for on-the-go meals.
Hummus and Veggie Wrap
Ingredients:
- Whole wheat wraps
- 1 cup hummus (store-bought or homemade)
- 1 carrot, julienned or grated
- 1 cucumber, thinly sliced
- 1 bell pepper (any color), thinly sliced
- A handful of fresh spinach leaves
- Optional additions: sprouts, red onion slices, or avocado slices
Instructions:
- Prepare the Veggies: Wash and slice all your vegetables. Keep your veggies as dry as possible to avoid making the wrap soggy.
- Assemble the Wrap:
- Lay out a whole wheat wrap on a flat surface.
- Spread a generous layer of hummus over the center of the wrap, leaving a small border around the edges to prevent spillage when rolling.
- Arrange the carrot, cucumber, bell pepper, and spinach evenly over the hummus. If using any optional additions like sprouts or avocado, add them now.
- Roll the Wrap:
- Carefully fold in the sides of the wrap over the fillings.
- Start rolling the wrap tightly from one end to the other, keeping the sides tucked in as you go.
- Secure and Pack:
- Once rolled, you can wrap it in parchment paper or foil to keep it tight and make it easier to carry.
- Slice the wrap in half if desired, or keep it whole for a neater eating experience on the go.
Chickpea Salad Sandwich
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons vegan mayonnaise
- 1 teaspoon mustard
- 1 stalk celery, finely diced
- 2 tablespoons red onion, finely chopped (optional)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon paprika
- Salt and black pepper to taste
- Whole grain bread
- Lettuce leaves
- Sliced tomatoes
Instructions:
- Prepare the Chickpea Salad:
- In a medium bowl, mash the chickpeas with a fork or potato masher until chunky but not completely smooth.
- Add the vegan mayonnaise, mustard, celery, red onion (if using), garlic powder, and paprika to the mashed chickpeas. Mix until well combined. Season with salt and pepper to taste.
- Assemble the Sandwich:
- Toast the whole grain bread slices lightly if desired for extra crunch.
- Lay a few lettuce leaves on one slice of bread.
- Spread a thick layer of the chickpea salad over the lettuce.
- Add a few slices of tomato on top of the chickpea salad.
- Cover with another slice of bread.
- Pack for Travel:
- If taking the sandwich to go, cut it in half and wrap it tightly in parchment paper or aluminum foil to keep it fresh and prevent it from falling apart.
Peanut Butter and Banana Sandwich
Ingredients:
- 2 slices of whole grain bread
- 2-3 tablespoons of peanut butter (smooth or crunchy)
- 1 medium banana
- Optional: a drizzle of agave syrup or honey (for non-vegans)
- Optional: a sprinkle of cinnamon
Instructions:
- Prepare the Ingredients:
- Peel the banana and cut it into slices.
- If using, get your agave syrup and cinnamon ready.
- Assemble the Sandwich:
- Spread the peanut butter evenly on one side of each slice of bread. Make sure to cover the whole surface to the edges to create a seal that helps hold the banana in place.
- Arrange the banana slices over the peanut butter on one slice of bread.
- If you’re adding agave syrup, drizzle it lightly over the banana slices. Sprinkle a bit of cinnamon for a warm, spicy note.
- Place the other slice of bread, peanut butter side down, on top to complete the sandwich.
- Pack for Travel:
- Cut the sandwich in half if desired.
- Wrap the sandwich tightly in parchment paper or place it in a sandwich box to keep everything compact and prevent it from getting squished.
Avocado and Tomato Sandwich
Ingredients:
- 2 slices of whole grain or sourdough bread
- 1 ripe avocado
- 1 small tomato, thinly sliced
- A few leaves of fresh arugula
- Juice of half a lime
- Salt and pepper to taste
Instructions:
- Prepare the Avocado Spread:
- Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
- Mash the avocado with a fork until smooth.
- Add lime juice, salt, and pepper to the mashed avocado and mix well to combine.
- Assemble the Sandwich:
- Toast the bread slices lightly if desired. This adds extra texture and helps prevent the bread from becoming soggy.
- Spread the avocado mixture evenly over both slices of bread.
- Layer the sliced tomatoes on one slice of bread.
- Add arugula on top of the tomatoes for a peppery bite.
- Complete and Pack:
- Place the second slice of bread, avocado side down, on top of the arugula.
- Press gently to ensure the sandwich holds together.
- If taking the sandwich on the go, cut it in half and wrap it tightly in parchment paper or place it in a reusable sandwich container.
Grilled Veggie and Hummus Sandwich
Ingredients:
- 1 zucchini, sliced lengthwise
- 1 red bell pepper, sliced into wide strips
- 1 small red onion, sliced into rings
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 4 tablespoons hummus
- 2 crusty rolls or ciabatta bread, halved
- Optional: fresh basil leaves or spinach
Instructions:
- Grill the Veggies:
- Preheat your grill or a grill pan over medium heat.
- Toss the zucchini, bell pepper, and onion slices with olive oil, salt, and pepper.
- Grill the vegetables for about 3-4 minutes on each side, or until they have nice grill marks and are tender. Remove from the grill and set aside.
- Prepare the Bread:
- If you like your bread toasted, place the halved rolls or ciabatta on the grill for about 1 minute, or until they are lightly toasted.
- Assemble the Sandwich:
- Spread a generous amount of hummus on each half of the bread.
- Layer the grilled vegetables on the bottom half of the bread. If using, add some fresh basil leaves or spinach for an extra burst of flavor.
- Top with the other half of the bread.
- Pack for Travel:
- If taking the sandwich with you, cut it in half for easier handling.
- Wrap the sandwich securely in parchment paper or aluminum foil to keep it intact and fresh.
Tofu Banh Mi
Ingredients:
- 200g firm tofu, sliced into 1/4 inch thick slabs
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 1 teaspoon sesame oil
- 1 garlic clove, minced
- 1/2 teaspoon ground ginger
- 1 baguette or 4 small French rolls, halved lengthwise
- Vegan mayonnaise
- Pickled carrots and daikon radish (store-bought or homemade)
- Fresh cucumber slices
- Thinly sliced jalapeño peppers (optional, for heat)
- Fresh cilantro leaves
- Salt and pepper, to taste
Instructions:
- Marinate the Tofu:
- In a shallow dish, combine soy sauce, maple syrup, sesame oil, minced garlic, and ground ginger to create the marinade.
- Place the tofu slices in the marinade, ensuring each piece is well-coated. Let it marinate for at least 30 minutes, or up to a few hours in the refrigerator for deeper flavor.
- Cook the Tofu:
- Heat a non-stick skillet over medium heat. Add the marinated tofu and cook for about 2-3 minutes on each side, or until golden and crispy. Set aside.
- Prepare the Vegetables:
- If you’re making your own pickled carrots and daikon, do this in advance. Thinly slice the cucumber and jalapeño peppers.
- Assemble the Sandwich:
- Spread a thin layer of vegan mayonnaise on both sides of the baguette or rolls.
- On the bottom half, layer the cooked tofu, followed by pickled carrots and daikon, cucumber slices, jalapeño (if using), and a generous amount of fresh cilantro.
- Season with a little salt and pepper.
- Complete and Pack:
- Close the sandwich with the top half of the baguette or roll.
- If taking the sandwich to go, cut it into manageable pieces and wrap each piece tightly in parchment paper or foil to maintain its freshness and make it easy to eat on the move.