- Diet & lifestyle
- Vegetarian meals
- Vegetarian lunch
This sub sandwich is a tasty blend of cucumber, onion, carrot, mayo and oregano.
Lancashire, England, UK
1 person made this
IngredientsMakes: 2 sandwiches
- 2 wholegrain or brown buns
- 2 to 3 teaspoons mayonnaise
- 1/4 pepper, sliced
- 1/4 onion, sliced
- 1/2 carrot, shredded
- dried oregano to taste (optional)
- 1/2 cucumber, sliced
MethodPrep:5min ›Ready in:5min
- Slice bun open almost all the way through.
- Spread mayonnaise on bun. Layer with cucumber, pepper, carrot, onion and oregano (if using).
- Serve immediately and enjoy.
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Italian Antipasto Sandwich This Italian Antipasto Sandwich is smeared with goat cheese and piled with leafy greens, roasted red peppers, marinated artichoke hearts, kalamata olives, and red onion. Finish it off with a thick balsamic drizzle and you’ve got the best damn vegetarian sandwich ever! I was SO excited to host a mid-week lunch date with a few of my gal pals. Anyone that works exclusively from home will tell you that it can be incredibly isolating. Thankfully I have an expressive cat that I can talk to throughout the day ) But a girl’s lunch was a great way to kick back and break up the monotony. If you subscribe to my newsletter, you might have read that February is going to be much more focused on bright feelgood eats as opposed to heavy confine-you-to-the-couch winter foods. Hence this cold and colorful sandwich. It’s a riff off of Ina Garten’s Roasted Red Pepper and Goat Cheese Sandwich from her Barefoot Contessa cookbook, and it is SO satisfying. At the beginning of the year, I mentioned that I wanted to find more inspiration from cookbooks and less from Websites. So far I’ve been sticking to my guns and it’s been incredibly refreshing. The Internet is full of what’s new and trending which is important to be on top of. But! Thumbing through cookbooks has inspired me to look beyond trends and come up with simple personal twists on time-honored recipes. The stacked Italian sandwich certainly isn’t a new concept, but I hope my vegetarian take on it has your tummy grumbling :)
Italian Antipasto Sandwich .
When I hear the words “Italian Sandwich”, I envision ciabatta bread hugging a tower of cured salty meats. In an effort to keep things light, I decided to make this sandwich meatless and layer it with other antipasto-inspired flavors olives, artichoke hearts, roasted red peppers, goat cheese, and a drizzle of thick balsamic. All of this makes for a crave-worthy sandwich combo.
If you want to jazz up your lunch with more sandwich ideas, check out my Healthy Curry Chicken Salad With Grapes and my Mediterranean Mackerel Protein Wrap.
Want to stay meatless? Here are some other vegetarian sandwiches to mow down…
If you try this recipe or create your own variation, let me know in the comments! I love connecting with you.
Also, snap a photo and tag me on the Insta @killing__thyme and be featured in our newsletter.
Ultimate Veggie Sandwich
Listen I love sandwiches, especially those that have meat in them (see my obsession with the iconic Bacon, Egg, and Cheese). But there's something so special and refreshing about a sandwich that is absolutely packed to the gills with veggies. And this folks, is the ultimate veggie sandwich. Between two slices of bread you will find nine different vegetables packed together in harmony (well technically seven because avocados and tomatoes are fruit but you get what I mean). There are a few things I want to see in every veggie sandwich and they're all in here:
This adds some creaminess and sauciness that you'd typically get from something like mayo but can be accomplished with plant-based ingredients. In this case we have two spreads: a simple avocado mash and hummus. They both act as glue, holding every component of the sandwich together, while also providing richness and texture.
For whatever reason alfalfa sprouts are a must for me on veggie sandwiches. Those distinctively smelling, wiry little micro greens add so much to a veggie sandwich. If you really don't like them you, skip them.
Pardon the pun but I truly can't think of a better way to describe it. You need a more substantial veggie that can add some heft and protein to the sandwich. Mushrooms and tofu are great, but I opted for some miso-glazed eggplant that will knock your socks off.
This is just a baseline sandwich, you can swap out anything or even, dare I say it, add more vegetables. It can also be made fully vegan if you swap out the honey for agave or brown sugar.
Tried this ultimate sandwich at home? Let us know how it came out in the comments below!
Excellent Vegetarian Sandwich Ideas
Food Network Kitchen’s Healthy Vegetarian Pan Bagnet for Healthy Dishes Every Grown Up Needs to Know, as seen on Food Network.
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Sandwiches are a well-loved quick meal option for good reason — bread plus a few fillings and condiments add up to an easy-yet-satisfying lunch (or dinner!) — but sandwich fatigue can set in quickly. You might think that this rings especially true for vegetarians but there are actually heaps of great filling ideas for meatless sandwich fans.
With a little creativity and ingenuity (hint: Start by raiding your pantry!), you’ll have a new line-up of simple and delicious vegetarian sandwiches at your fingertips, which we’re willing to bet will impress even the staunchest meat-lovers.
Photo by: Antonis Achilleos
Meat-Free Pantry-Based Sandwich Ideas
Fresh sandwich inspiration can be found right in your pantry. Take chickpeas, for instance. The protein-packed legumes are supremely satiating and they’re so easy to prep — just mash ’em up or lightly crush with the back of a fork. You could combine with a little lemon and olive oil, then pile on toast and call it lunch, sprucing it with fresh herbs or cheese crumbles if you have them.
For some composed chickpea sandwich creations, try Trisha Yearwood’s healthy Chickpea Salad Sandwiches. Pita pockets are stuffed with a creamy concoction of mashed chickpeas and avocado dressed with a mayo-mustard mixture, then festooned with sliced radishes, sprouts and shredded lettuce. The Smashed Chickpea and Eggplant Pressed Sandwich takes a little prep and assembly work, but the resulting sandwich reads like the vegetarian mezze platter of your dreams: ciabatta layered with chickpeas, hummus and roasted eggplant, plus carrots, cukes and red onion for crunch.
Marinated artichoke hearts are another all-star pantry ingredient. For his Grilled Artichoke Sub, Jeff Mauro grills jarred marinated artichoke hearts till just-charred, then arranges them on a baguette schmeared with roasted garlic ricotta. Grilled Spinach-Artichoke Sandwiches (pictured) are inspired by the classic dip combo — sauteed onions, artichoke hearts and baby spinach are bound together with a mayo-Asiago-goat cheese mixture. Mounding everything onto sliced bread and grilling it till gooey makes it next-level.
Roasted red peppers are fairly simple to make, but it’s even easier to grab them from a jar. Regardless of how you come by them, follow Ina’s lead and layer them with goat cheese and fresh basil on ciabatta, as she does with her Roasted Pepper and Goat Cheese Sandwiches recipe, or pair with shredded sharp white cheddar and mayo for a deconstructed take on pimento cheese.
For the ultimate pantry picnic sandwich, opt for this fiber-packed Healthy Vegetarian Pan Bagnat (pictured up top), which calls for artichoke hearts, black olives, roasted red peppers, plus a medley of fresh veg (use whatever you have on hand), all piled onto a hard roll (ciabatta or baguette works too). The longer the sandwich sits and soaks up all those juices and oils, the tastier it’ll be.
Saucy Vegetarian Sandwich Upgrades
Prepared sauces like pesto or marinara give sandwiches a flavor boost and are a thrifty way to finish up those half-used jars. Giada De Laurentiis’ pesto-slicked Grilled Vegetable Panini is chockful of grilled zucchini, eggplant and onions, making the case for batch cooking the next time you fire up the grill. Ree Drummond takes inspiration from a classic Caprese salad, piling thick slices of mozzarella and tomatoes onto ciabatta rolls and pulling in pesto instead of fresh basil to create her Tomato, Mozzarella and Pesto Sandwiches. Each side of the roll is generously slathered with pesto, and using a prepared version means it comes together in just minutes.
You could easily swap in pre-made marinara in Giada’s Italian Egg Sandwich, where garlic-rubbed toast is spread with a layer of tomato sauce before being crowned with a sunny-side up egg. For her Eggplant Parmesan Hero recipe, Amanda Frietag uses warmed-up marinara to anchor layers of mozzarella and fried eggplant between bread, yielding an irresistible hand-held take on a vegetarian classic.
2. Vegan Grilled Cheese Sandwiches (3 Ways!)
This post has recipes for three awesome vegan sandwiches including Jalapeño Popper Grilled Cheese, Spinach and Pesto Grilled Cheese, and Cranberry Pecan Grilled Cheese.
These easy cheezy sandwiches are perfect for anyone who’s dairy-intolerant, allergic, vegan, or simply living a healthy lifestyle sans-moo-cow.
Vegan takes on classic sandwiches
We have included vegan recipes for many classic sandwiches. Check out the Vegan BLT and Vegan Reuben recipe!
Chickpeas are an important base for lots of vegan sandwich fillings. Full of protein and mild in flavour, they can be used to make a vegan tuna salad sandwich and a vegan chicken salad sandwich, among others.
What bread can I use in a vegan sandwich?
A note on bread: most bread is vegan and therefore good to use in a vegan sandwich, however there are a few to look out for, especially if you are new to veganism.
Some are made using milk, whey powder or eggs, so always read the label! Check out this article, if you have doubts about what bread to use in your vegan sandwich.
Our list of best vegan sandwich recipes brings together lots of healthy and delicious plant-based sandwich options, so you know where to turn if you need a healthy vegan sandwich recipe in a hurry!
Provolone Veggie Party Subs
These sandos are fully loaded with goodness. You won't even miss the meat.
med. peppers, seeded and cut into eights
(10- to 12-in.) hero rolls, split
marinated artichokes, drained and chopped
sun-dried tomatoes packed in oil, drained and thinly sliced
pickled pepper slices, drained
thinly sliced sharp provolone cheese
- Heat large covered saucepot of salted water to boiling on high. Preheat oven to 425 degrees F.
- To boiling water, add broccoli rabe cook 6 minutes or until stems are tender. Drain rinse with cold water. Drain well and gently squeeze dry,then coarsely chop set aside.
- On large rimmed baking sheet, toss peppers, onion, oil and 1/4 teaspoon each salt and pepper spread in single layer. Roast 20 minutes or until brown.
- Pull some bread from inside bottom halves of rolls save for another use. Layer bottoms of rolls with artichokes, broccoli rabe, sun-dried tomatoes, onion mixture, pickled peppers and then cheese.
- Arrange on foil-lined cookie sheets. Bake 8 minutes or until cheese has melted after 3 minutes, add tops of rolls to oven to toast. Replace tops cut sandwiches into smaller pieces for serving.
Nutrition Information (per serving): About 330 calories, 12 g protein, 33 g carbs, 19 g fat (5 g saturated fat), 5 g fiber, 720 mg sodium.
How to make a Mediterranean veggie sandwich
This Mediterranean veggie sandwich is a delicious, impressive-looking meal for when you’re in a rush. Here are the keys to making a top notch Mediterranean veggie sandwich:
- Use good bread. For this Mediterranean veggie sandwich, we used an artisan multigrain bread from our local grocery store. You can use any bread you like, but a crusty artisan bread is delicious.
- Any creamy spread will do. This could really be called a hummus sandwich! Use any hummus-like dip, like our homemade classic hummus or white bean dip. Or if you’re in a hurry, just use store bought hummus.
- Shred those carrots! Carrots are a nice addition for color to this Mediterranean veggie sandwich. If you use them, a Handheld Julienne Shredder like this one that we have makes it super easy.
- Greens greens greens. We used pea shoots for the greens element: but you could use any type of spring green or even microgreens.
- Feta for the win! If you eat dairy, feta cheese really takes this sandwich over the edge! But omit the cheese to make a vegan sandwich and add Kalamata olives instead.
Loaded Mediterranean Veggie Sandwich
Yield: 1 serving
Prep Time: 10 mins
Thick and fluffy whole grain bread stuffed with layers of thinly sliced fresh vegetables, jalapeno-cilantro hummus, feta cheese, and a surprise ingredient – peppadew peppers. My very favorite veggie sandwich – Light, healthy, and oh so flavorful!
2 slices Whole Wheat bread
2-3 Tablespoons cilantro jalapeno hummus (I use Trader Joe’s, but if you can find it, use regular or Spicy Sweet Pepper by Tribe and add cilantro to the sandwich)
1 whole leaf fresh lettuce
1/4 cup sprouts
2 whole thin slices tomato
2 whole thin slices cucumber
thinly sliced red onion
1-2 Tablespoons crumbled feta cheese
2 Peppadew peppers, chopped
Veggie Patty Subway Sandwich
- Author: Kavitha
- Prep Time: 15 mins
- Cook Time: 5 mins
- Total Time: 20 mins
- Yield: 2 - 4 medium Sub 1 x
Indian inspired Veggie patty sub
For the Veggie Patty
- 2 cups of Mixed Veggies *(Note 1)
- 1/2 – 1 boiled and mashed Potato
- 1 Green Chilli
- 1 Clove Garlic
- 1 Tablespoon Flax Seeds
- 1 Tablespoon Sunflower Seeds
- 2 teaspoons Sesame Seeds
- 1 Tablespoon Oatmeal / Rolled Oats
- 1 Tablespoon Cornstarch
- 4 Tablespoons Bread Crumbs
- 1 – 2 teaspoon Salt (adjust to taste)
- 1 teaspoon Black Pepper Powder
- a pinch of sugar
- 2 teaspoons Garam Masala
- 1 teaspoon Aamchur powder (Dry Mango Powder)
- 1 teaspoon Red Chilli Powder
- 1 baguette or french bread cut into 5-6 inch pieces and slit horizontally into 2 layers (or use burger buns)
- Thinly sliced Raw Veggies for garnish (Lettuce, Bell Peppers, Cucumber, Tomato, Onions)
- Pickles (Gherkins, Jalapeno, Olives etc.) – optional
- Sauces & Dressings of your choice (Ketchup, Hot Chilli Sauce, Sweet Onion Sauce, Mustard, Mayo etc.)
- Butter / Oil
- Cheese (optional)
- You can even use leftover veggies from yesterday. Cooked or raw veggies are okay
- If you don’t have or want to make in a french bread, make it on a burger bun
- You can skip using Indian spices and use your own favorite spice mix
- Flax seeds, sunflower seeds, sesame seeds etc. add a lot of nutritional value to the Sub. You can skip or substitute any seeds you like.
For the patty
- Add all the veggies, garlic, potato, chilli, flax seeds, sunflower seeds, a bit of oats to a food processor and give a blitz. You just need to break up the veggies enough to blend into the patty mixture. Remove on a bowl.
- Add the sesame seeds, bread crumbs, oats, cornstarch, salt, sugar, pepper powder, chilli powder, garam masala, dry mango powder and mix everything together. Taste and adjust for seasoning.
- Depending on the size of your bread / bun, roll out equal portions of the mixture and flatten them out slightly. If you’re making on a burger bun, make round patty and if on a 6 inch french bread, roll into a log and flatten slightly.
- Heat 1 teaspoon oil per patty on a pan (preferably non stick). Add the patties and let them cook on medium heat on each side for 3-4 minutes or until the patties are fully cooked and crispy.
To assemble the Sub
- Horizontally slice the bun or bread into to halves
- Lightly toast both halves of the bread / bun if you want.
- On the lower half, add all the veggies, pickles etc, as much as you want
- Add your favorite sauces. Place the patty on top. Close with the other half of the sandwich and serve.
- To pack, wrap tightly in a paper bag or aluminum foil. Try to avid cheese and sauces or they may get soggy in the parcel.
- Enjoy warm!
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Veggie Patty Subway Sandwich – Step by step Pictures
Add all the veggies, flax seeds, sunflower seeds, a bit of oats to a food processor and give a blitz.
Add some sesame seeds, cornstarch, breadcrumbs, salt, sugar, garam masala and your favorite spices and give it all a good mix. You should have a thick mixture.
Depending on the size of your bread, roll out part of the mixture into a neat log a slightly flatten like a patty. (You could also make this like a burger patty and use burger buns instead)
Heat some oil on a preferably non-stick pan and fry these patties on medium heat for 3-5 minutes on each side or until they turn golden brown and crispy. Meanwhile, you could also toast the buns / bread on the same pan if you want.
To assemble, add whatever raw veggies you like such as – lettuce. bell peppers, onions, tomatoes, pickles, gherkins etc on the lower half of the bread. Add whatever sauces you like. Sprinkle some salt and pepper. Place the patty on top of the veggies and add a slice of cheese on the warm patty, if you want. Close with the other half of the bread and serve!
Enjoy while warm. Or wrap it up tightly and enjoy for lunch. (P.S: Preferably, avoid sauces if you want to pack it up, since it may get soggy)