Here are 3 simple vegan sandwich ideas to add variety to lunch that are super easy to make. Variety at lunch is essential, otherwise, boredom can set in with food. Once boredom sets, the likelihood of eating unhealthy foods increases. Planning ahead with these three ideas will add some spice to the lunch routine and your tastebuds will thank you.
Option 1: Hummus, tomato, arugula on organic whole grain bread
On organic whole grain bread, slather lots of hummus, layer with organic tomatoes sliced thinly and top with arugula. Season with salt and pepper. YUM!
This sandwich packs lots of vital nutrients for the afternoon energy. Hummus is made out of chickpeas, which is an excellent source of plant-based protein in addition to fiber, calcium, and iron. The arugula provides more fiber, protein, Vitamin C and calcium and adds a nice kick to the sandwich. Tomatoes are high in lycopene, a protective anti-oxidant along with vitamin C. The organic whole grain bread provides lots of B-vitamins, fiber and even more protein!
OPTION 2: Tomato, tofu, basil on sprouted whole grain bread
On organic sprouted whole grain bread, add some slices of organic firm tofu, sliced tomato and lots of fresh basil, Drizzle with balsamic vinegar, a tiny amount of extra-virgin olive oil, season with salt and pepper. Delicious!
Sprouted bread provides many nutrients and may be easier to digest for some people. The sprouting process increases the nutrient density of the bread. Organic tofu is in the legume family and is an excellent source of plant-based protein and calcium. Be sure to use organic to avoid GMOs. Once again adding in the tomatoes, will provide lycopene and vitamin C. Basil is an herb in the mint family and provides, lots of flavor along with Vitamin K, calcium and anti-oxidants. Another nutritious simple sandwich loaded with flavor and nutrients.
OPTION 3: Tahini, kale, sesame seeds on organic whole grain bread
In a small bowl, add organic kale, freshly squeezed lemon juice, and a small amount of extra virgin olive oil. Massage the kale for a few minutes until softened, then let it sit a few minutes. In the meantime, on organic whole grain bread (or sprouted bread), spread the tahini. One the kale has softened, add the kale and sprinkle toasted sesame seeds, season with salt and pepper. Wow!
Tahini is made from toasted and ground sesame seeds with oil. It has a delicious nutty taste and is loaded with healthy fats, micronutrients along with protein and fiber. It is also super easy to make at home (see youtube video below). Kale known as a superfood is a great source of antioxidants, calcium, fiber, and iron. Try organic lacinato kale, which has a deep rich color for a new twist on kale. The toasted sesame seeds add a nice pop to the sandwich along with more fiber, protein, and healthy fats.
Enjoy these three simple vegan sandwiches. Let me know your thoughts and if you make the tahini!