Chapter 3: Burgers and Sandwiches
Anybody can slap a few ingredients on a bun or between a couple of slices of bread, but when a burger or sandwich has a balance of freshness, flavors, and textures, it's practically an art form. From tasty tartines and paprika-laced pita pockets to comfort food favorites like Reubens and meatloaf sandwiches, with three different homemade veggie burgers thrown into the mix, these offerings are mealtime masterpieces.
A classic Italian combo—white beans, roasted peppers, and watercress—gets the tartine treatment here, meaning it's turned into an open-face sandwich that you eat with a knife and fork. If the bean purée seems too thick to spread, add a couple of tablespoons of water to thin it out when blending.
1 14-oz. can cannellini beans, rinsed and drained
2 Tbs. fresh lemon juice
1 Tbs. freshly grated lemon zest
2 cloves garlic, peeled
1 ½ cups watercress, tough stems removed
1 jarred roasted red bell pepper, drained and thinly sliced
½ small red onion, thinly sliced (¼ cup)
1 tsp. balsamic vinegar
½ tsp. olive oil
6 thick slices sourdough bread, walnut bread, or olive bread, toasted
1. Purée beans, lemon juice, lemon zest, and garlic in blender or food processor until smooth.
2. Toss together watercress, roasted red bell pepper, onion, vinegar, and oil in bowl.
3. Spread each toast slice with 2 Tbs. cannellini bean mixture. Arrange watercress mixture on top.
PER SERVING: 193 CAL; 8 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 37 G CARB; 0 MG CHOL; 438 MG SOD; 4 G FIBER; 2 G SUGARS
Classic club sandwiches are meat-laden, mayonnaise-slathered, three-layer creations that contain enough fat and calories for an entire day. Here, veg fillings and a creamy arugula spread lighten the load without compromising flavor.
½ cup vegan mayonnaise
¼ cup chopped arugula
12 slices toasted whole-wheat sourdough bread, divided
1 cup radish sprouts
2 medium tomatoes, sliced ½-inch thick (8 slices)
8 slices low-fat vegan bacon strips, cooked
1 medium avocado, peeled, pitted, and sliced
12 slices vegan smoked chicken
1. Combine mayonnaise and arugula in medium bowl. Spread on 4 slices bread.
2. Divide radish sprouts over spread. Top each with 1 tomato slice and 2 bacon strips. Add a second layer of toast to each sandwich, and top each with 1 more tomato slice, then avocado and chicken. Spread remaining mayonnaise over remaining 4 toast slices, and place over chicken. Secure sandwiches with decorative toothpicks, and cut into 4 triangles.
PER SERVING: 628 CAL; 24 G PROT; 30.5 G TOTAL FAT (3.5 G SAT FAT); 57 G CARB; 0 MG CHOL; 763 MG SOD; 10 G FIBER; 9 G SUGARS
Steamed cauliflower has a chewy, meaty texture that makes it a perfect vegetable sandwich filling when you want something hearty but healthy that's delicious hot or cold. Try topping with tomatoes, chopped black olives, and some fresh baby greens.
1 large head cauliflower (2 lb.), cut into bite-size florets
3 Tbs. olive oil
2 Tbs. sweet paprika
½ tsp. ground black pepper
½ tsp. salt
1 small red onion, diced (1 cup)
1 clove garlic, minced (1 tsp.)
½ cup low-sodium vegetable broth
2 Tbs. fresh lemon juice
4 pita bread rounds, halved and warmed
1. Steam cauliflower 7 to 9 minutes, or until tender.
2. Heat oil, paprika, pepper, and salt in nonstick skillet over medium-low heat 2 minutes, or until fragrant, stirring constantly. Add onion and garlic, and sauté 2 minutes more. Stir in broth and cauliflower, and simmer 3 minutes. Remove from heat, and stir in lemon juice. Serve in pita halves.
PER SERVING: 318 CAL; 9 G PROT; 11.5 G TOTAL FAT (1.5 G SAT FAT); 46 G CARB; 0 MG CHOL; 663 MG SOD; 6 G FIBER; 6 G SUGARS
Now here's a sandwich you can really sink your teeth into. Thinly sliced tempeh simmered in a flavorful broth makes a great sandwich "meat" in this deli classic. The seasoned tempeh will keep up to a week in its liquid, so you may want to make a bigger batch to be used in weekday lunches.
Tempeh
¼ cup Bragg Liquid Aminos
1 small onion, quartered
2 cloves garlic, peeled
1 bay leaf
1 8-oz. pkg. tempeh, thinly sliced
Dressing
¼ cup vegan mayonnaise
3 Tbs. relish
2 Tbs. ketchup
Sandwiches
16 slices rye bread
5 oz. vegan Monterey Jack cheese, sliced
2 cups sauerkraut
1. To make Tempeh: Combine liquid aminos, onion, garlic, bay leaf, and 2 cups water in saucepan over medium heat. Add tempeh slices, and bring to a simmer. Reduce heat to medium-low, and simmer 20 minutes. Cover, and let tempeh cool in broth.
2. To make Thousand Island Dressing: Stir together mayonnaise, relish, and ketchup in small bowl.
3. To make Sandwiches: Toast bread. Drain tempeh, and discard liquid, onion, garlic, and bay leaf. Place 3 slices tempeh on 8 bread slices. Top with cheese slices. Broil 3 to 5 minutes, or until cheese has melted. Top each sandwich with ¼ cup sauerkraut. Spread remaining toasted bread slices with dressing. Place tops on sandwiches, and slice in half.
PER SERVING: 276 CAL; 14 G PROT; 9 G TOTAL FAT (1 G SAT FAT); 33 G CARB; 0 MG CHOL; 971 MG SOD; 6 G FIBER; 3 G SUGARS
This meatloaf probably belongs in the entrée section, but it makes such delicious sandwiches that we couldn't resist putting it here. Try it as an open-face sandwich topped with Speedy Red Sauce or Holiday Gravy, or make a Dagwood sandwich with a thick slathering of grainy mustard and some pickles.
¼ cup raw walnut pieces
2 medium stalks celery, finely chopped (1 cup)
½ medium onion, finely chopped (¾ cup)
2 green onions, thinly sliced (about 1/3 cup)
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. firm tofu, drained
1 12-oz. pkg. soy crumbles
1 ¼ cups quick-cooking oats
3 Tbs. low-sodium soy sauce
2 Tbs. ketchup, plus additional 2 Tbs. for topping
1 Tbs. Dijon mustard
2 tsp. dried parsley, or 2 Tbs. chopped fresh parsley
1 tsp. poultry seasoning
1. Preheat oven to 350°F. Grind walnuts to powder in food processor. Set aside. Coat medium skillet with cooking spray and place over medium heat. Add celery, onion, green onions, and garlic, and sauté 4 to 5 minutes, or until vegetables are tender. Remove from heat, and cool.
2. Mash tofu in bowl. Stir in ground walnuts, vegetables, soy crumbles, oats, soy sauce, ketchup, mustard, parsley, and poultry seasoning. Season with salt and pepper.
3. Coat 9- x 5-inch loaf pan with cooking spray and spoon mixture into pan, lightly packing in. Spread thin layer of ketchup over top of loaf, and bake 55 to 60 minutes, or until toothpick inserted in center comes out clean. Cool, then wrap in plastic wrap and refrigerate until ready to slice for sandwiches.
PER SERVING: 219 CAL; 16 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 16 G CARB; 0 MG CHOL; 613 MG SOD; 5 G FIBER; 3 G SUGARS
For kids and kids at heart, these "fingers" make the perfect light supper on Halloween night. You can also serve them with dipping bowls of blood (ketchup) and green slime (prepared pesto). Try the lentil spread on regular sandwiches throughout the year, too.
1 cup raw walnut pieces
1 ½ cups dried brown lentils, rinsed and picked through
¼ cup low-sodium vegetable broth or water
2 Tbs. olive oil
3 small cloves garlic, peeled
2 tsp. chili powder
2 tsp. fresh lemon juice
1 ½ tsp. ground cumin
1 tsp. salt
8 cups baby spinach, chopped
13 whole-wheat hot dog buns
1 small cucumber, cut into 13 diagonal slices
1 7-oz. jar roasted red bell peppers, drained, cut into thin strips
Low-fat vegan mayonnaise, for decoration, optional
1. Preheat oven to 350°F. Place walnuts on baking sheet, and bake 10 minutes, or until browned and fragrant. Cool.
2. Bring lentils and 4 cups water to a boil in saucepan. Reduce heat, cover, and simmer 40 minutes, or until lentils are tender and most of water is absorbed. Drain.
3. Purée lentils, walnuts, broth, oil, garlic, chili powder, lemon juice, cumin, and salt in food processor. Transfer to bowl, and cool 20 minutes, or until barely warm. Stir in spinach.
4. Spread 1/3 cup lentil mixture inside each hot dog bun. Close bun, and gently squeeze so filling mounds up in long "finger" shape along sides. Place one cucumber slice on end of each bun to resemble fingernail. Place 2 strips roasted red pepper on either side of filling in bun to outline "finger" shape. Draw joints and wrinkles with mayonnaise, if desired.
PER SERVING: 279 CAL; 12 G PROT; 10.5 G TOTAL FAT (1 G SAT FAT); 39 G CARB; 0 MG CHOL; 445 MG SOD; 10 G FIBER; 6 G SUGARS
The sauce in these sandwiches may taste like an old family recipe that has been simmered for days, but the simple ingredients and short cooking time make it easy to whip up whenever you have a craving for 'cue.
2 Tbs. olive oil
1 small onion, chopped (1 cup)
12 cloves garlic, minced (¼ cup)
1 15-oz. can tomato sauce
1 Tbs. prepared horseradish
2 tsp. molasses
2 tsp. cider vinegar
1 tsp. freshly grated lemon zest
2 8-oz. pkgs. seitan, shredded
6 sandwich rolls
Deep South Slaw or Collard Green Coleslaw, for serving, optional
Hot sauce, for serving
1. Heat oil in saucepan over medium heat. Add onion, and sauté 7 minutes, or until soft. Add garlic, and cook 1 minute more.
2. Stir in tomato sauce, and cook 3 minutes. Add horseradish, molasses, vinegar, lemon zest, and ½ cup water, and simmer over low heat 30 minutes, stirring occasionally. Fold in seitan.
3. Fill rolls with seitan mixture, and top with coleslaw, if desired. Serve with hot sauce.
PER SERVING: 307 CAL; 27 G PROT; 7.5 G TOTAL FAT (1.5 G SAT FAT); 35 G CARB; 0 MG CHOL; 602 MG SOD; 3 G FIBER; 8 G SUGARS
The secret ingredient in these patties is grated beet, which keeps them juicy and makes them look like "real" burgers. Crumbled tempeh gives them texture, while a miso-flavored seitan base holds them together.
¼ cup white miso (Japanese soybean paste)
2 8-oz. pkgs. tempeh, grated
3 Tbs. canola oil, divided
½ cup vital wheat gluten
2 Tbs. guar gum
1 portobello mushroom, stem removed and grated (¾ cup)
1 small beet, grated (¾ cup)
1 small onion, grated (½ cup)
1 small carrot, grated (½ cup)
½ cup fresh or frozen corn kernels
½ medium green bell pepper, finely chopped (1/3 cup)
½ medium red bell pepper, finely chopped (1/3 cup)
2 cloves garlic, minced (2 tsp.)
1. Preheat oven to 350°F. Coat baking sheet with cooking spray.
2. Dilute miso in ¼ cup water in bowl. Stir in tempeh and 1 ½ Tbs. oil. Stir in wheat gluten and guar gum.
3. Mound tempeh mixture on prepared baking sheet. Cover with foil, and bake 20 minutes, or until heated through.
4. Heat remaining 1 ½ Tbs. oil in skillet over medium heat. Add mushroom, beet, onion, carrot, corn, bell peppers and garlic. Sauté 10 minutes, or until vegetables are tender.
5. Pulse vegetables and tempeh mixture in food processor 6 or 7 times or until just blended (do not overblend).
6. Shape tempeh mixture into 8 patties. Cover with plastic wrap, and refrigerate 4 hours, or overnight, to blend flavors.
7. Preheat grill to medium. Brush burgers and grill rack with oil. Grill 8 to 10 minutes per side.
PER SERVING: 218 CAL; 20 G PROT; 9 G TOTAL FAT (1.5 G SAT FAT); 14 G CARB; 0 MG CHOL; 259 MG SOD; 6 G FIBER; 3 G SUGARS
Simple, speedy, and satisfying, this patty recipe is made with TVP (textured vegetable protein), which can be found in the bulk section of natural food stores. These burgers get their flavor from dulse, dried seaweed flakes that are a good source of B vitamins and iron. For that authentic burger flavor, serve topped with lettuce, tomato, and condiments.
1 cup TVP (textured vegetable protein)
½ oz. dulse, rinsed and finely chopped
1 Tbs. ground flaxseed
¼ cup ketchup
4 tsp. cornstarch
1 Tbs. horseradish-flavored mustard
2 Tbs. canola oil
4 8-inch corn tortillas, warmed
1. Combine TVP and dulse in large bowl. Add 1 cup boiling water, stir to combine, and set aside. Combine flaxseed and 2 Tbs. hot water in separate bowl. Let stand 5 minutes.
2. Stir flax mixture into TVP mixture. Add ketchup, cornstarch, and mustard.
3. Heat oil in nonstick skillet over medium heat. Using ½-cup measure, scoop and shape 4 patties. Fry 3 to 5 minutes on each side, or until golden and crispy. Serve on corn tortillas.
PER SERVING: 277 CAL; 15 G PROT; 9.5 G TOTAL FAT (0.5 G SAT FAT); 33 G CARB; 0 MG CHOL; 310 MG SOD; 7 G FIBER; 7 G SUGARS
Portobello mushrooms have been called the steak of the vegetarian world because of their hearty flavor and texture. A marinade made with a medium-bodied red wine makes these mushroom burgers juicy as well as meaty. And unlike other burgers, they're even good cold.
6 large portobello mushrooms, stems and gills removed
2 cups Syrah
2 small shallots, chopped (¼ cup)
1 clove garlic, chopped (1 tsp.)
8 black peppercorns
2 sprigs thyme
6 toasted whole-wheat hamburger buns
Vegan mayonnaise, onions, tomatoes, and arugula, for serving
1. Poke holes all over mushrooms, making sure not to break them. Place in large glass baking dish.
2. Combine wine, shallots, garlic, peppercorns, and thyme in small saucepan, and season with salt. Bring to a boil. Reduce heat to medium-low, and simmer 5 minutes. Pour wine mixture over mushrooms, and stir to coat. Cover, and marinate 2 hours.
3. Preheat grill or broiler. Remove mushrooms from marinade, and discard liquid. Grill mushrooms 5 minutes on each side, or until browned and juicy. Serve on buns with burger fixings.
PER SERVING: 166 CAL; 7 G PROT; 2 G TOTAL FAT (0.5 G SAT FAT); 29 G CARB; 0 MG CHOL; 216 MG SOD; 3 G FIBER; 5 G SUGARS
Laced with Mediterranean flavors, these thick, chewy burgers are always a hit at cookouts. Freezing the burgers once they've been shaped makes them hold together on the grill. Serve with Tzatziki Sauce—delicious!
½ cup dried lentils
2 Tbs. olive oil
1 small onion, chopped (about 1 cup)
½ red bell pepper, diced (½ cup)
4 cloves garlic, minced (about 4 tsp.)
1 15-oz. can chickpeas, rinsed and drained
1 cup loosely packed parsley leaves
½ cup pitted kalamata olives
½ cup silken tofu
2 tsp. ground cumin
1 tsp. ground coriander
1 tsp. salt
½ tsp. ground black pepper
1 cup plain breadcrumbs
¾ cup grated carrots
½ tsp. baking powder
1. Cook lentils according to package directions. Drain. Set aside.
2. Heat oil in skillet over medium heat. Add onion and bell pepper, and sauté 7 minutes. Stir in garlic.
3. Blend chickpeas, parsley, olives, tofu, cumin, coriander, salt, and pepper in food processor 2 minutes, or until smooth.
4. Preheat grill to high. Brush frozen patties with oil, and cook 6 minutes on each side. Serve burgers with Tzatziki Sauce.
PER BURGER: 248 CAL; 10 G PROT; 10 G TOTAL FAT (1 G SAT FAT); 30 G CARB; 55 G CHOL; 656 MG SODIUM; 7 G FIBER; 4 G SUGARS