My how the tables have turned when it comes to sandwiches! According to legend, the Earl of Sandwich invented the bread-based creations in the 17th century so he wouldn’t have to leave the gambling table to eat.
These days, sandwiches are top take-along food choices—usually assembled precisely so you don’t have to stay at the table. Wraps are a good example of how traditional sandwiches have evolved for added portability.
We like to stuff sandwiches and wraps with as many fresh fruits and vegetables as we can so there’s really something to sink your teeth into. After all, a well-built sandwich can be a well-rounded meal.
WITH GOAT CHEESE
Who needs lettuce when you can stuff your wrap with crisp-tender green beans? When selecting the green beans to fill this wrap, choose the fattest, greenest ones you can find. Seeding the tomatoes before putting them in the wraps prevents sogginess if they’re being made ahead.
YIELD: SERVES 4
¾ lb. green beans, trimmed
4 whole-grain tortillas
4 oz. garlic-and-herb goat cheese
½ cup chunky artichoke spread or artichoke tapenade
2 medium tomatoes, seeded and thinly sliced
1. Steam green beans 8 minutes in steamer until crisp-tender. Plunge into cold water, then drain, and pat dry.
2. Spread each tortilla with 2 Tbs. goat cheese and 2 Tbs. artichoke spread, leaving 1-inch edge on sides. Top with one-quarter tomato slices. Place 6 or 7 green beans in a tight bunch on top third of tortilla, then tightly roll tortilla like a burrito, folding in sides. Wrap in wax paper or foil until ready to serve.
30 MINUTES OR LESS
NUTRITION INFORMATION
Calories: 299
Protein: 10 g
Total Fat: 14 g
Saturated Fat: 6 g
Carbohydrates: 33 g
Cholesterol: 19 mg
Sodium: 838 mg
Fiber: 7 g
Sugar: 4 g
WITH MISO-GINGER SWEET POTATOES
Tofu, edamame, and mashed, seasoned sweet potatoes are wrapped in collard leaves for a flavorful lunch option with a hint of spice. The filling can also be spread on whole-grain toast or wrapped in tortillas.
YIELD: SERVES 4
2 small sweet potatoes (1 lb.)
2 Tbs. white miso paste
1 Tbs. smooth peanut butter
2 Tbs. finely chopped shallot
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 cup frozen shelled edamame
¼ tsp. cayenne pepper
6 oz. firm silken tofu, crumbled (1 cup)
2 Tbs. chopped cilantro
8 collard green leaves, stems removed
1. Preheat oven to 400°F. Cut thin slices off both ends of sweet potatoes, and poke skins with knife in several places. Bake 50 minutes, or until soft, turning once. Halve sweet potatoes, and scoop flesh into bowl. Mash in miso and peanut butter.
2. Meanwhile, coat skillet with cooking spray, and heat over medium heat. Sauté shallot, ginger, and garlic 3 minutes, or until soft. Add edamame, ¼ cup water, and cayenne; cook 3 minutes more. Remove from heat, and stir in tofu, cilantro, and sweet potato mixture. Cool.
3. Place 1 collard green leaf on work surface. Spoon ⅓ cup sweet potato mixture in center of leaf. Roll bottom edge over mixture; tuck in sides. Roll up to top edge. Place, seam-side down, and repeat with remaining ingredients.
VEGAN
PREP TIP If your collard leaves are small, use two overlapping leaves to wrap the sandwich filling.
NUTRITION INFORMATION
Calories: 179
Protein: 10 g
Total Fat: 5 g
Saturated Fat: <1 g
Carbohydrates: 25 g
Cholesterol: 0 mg
Sodium: 302 mg
Fiber: 5 g
Sugar: 8 g
WITH ROASTED RED PEPPER SPREAD
Cream cheese soaks up all the sweet, tangy flavor of roasted red peppers in an easy-to-prepare sandwich filling. Slipping cucumber between the filling and the lettuce helps keep the greens from wilting if the sandwiches are made ahead. Feel free to pile on more vegetables, like grated carrots, tomatoes, and sliced onion, too!
YIELD: MAKES 6 SANDWICHES
18-oz. container vegan or low-fat cream cheese, softened
1 17-oz. jar roasted red peppers, drained well, finely chopped
3 Tbs. finely minced onion
1 clove garlic, minced (1 tsp.)
2 18-inch whole-grain French baguettes
1 medium cucumber, peeled, seeded, and diced (¾ cup)
12 romaine lettuce leaves
2 cups thinly sliced radicchio
1. Combine cream cheese, roasted red peppers, onion, and garlic in bowl.
2. Cut each baguette into 36-inch pieces. Halve each piece lengthwise. Tear out some of center from bread to make space for fillings.
3. Spread cream cheese mixture on bottom halves of bread. Top with cucumber, lettuce, and radicchio, and cover with top half of bread.
30 MINUTES OR LESS
NUTRITION INFORMATION
Calories: 355
Protein: 16 g
Total Fat: 6 g
Saturated Fat: <1 g
Carbohydrates: 61 g
Cholesterol: 0 mg
Sodium: 815 mg
Fiber: 3 g
Sugar: 4 g
WITH ZESTY WHITE BEAN SPREAD
The cumin and coriander used to season the vegetables are common spices in a number of global cuisines, so you can take the improvisation even further and add a dollop of salsa for Mexican flair, a spoonful of chutney for an Indian twist, a dab of harissa for Moroccan flavor, etc.
YIELD: SERVES 4
VEGETABLES
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. salt
½ tsp. coarsely ground black pepper
2 large zucchini, sliced, ½-inch thick
2 medium red and/or yellow bell peppers, cut into eighths
3 small onions, cut into eighths
2 Tbs. olive oil
BEAN SPREAD
1 tsp. olive oil
2 cloves garlic, minced (2 tsp.)
1 15-oz. can cannellini beans, rinsed and drained
1 Tbs. lemon juice
SANDWICHES
8 slices whole-grain bread
2 large tomatoes, sliced
2 cups arugula or mesclun lettuce mix
1. To make Vegetables: Preheat oven to 375°F. Stir together cumin, coriander, salt, and pepper in small bowl. Set aside.
2. Toss together zucchini, bell peppers, onions, and oil in large bowl. Add cumin mixture, and toss to coat.
3. Divide vegetables between 2 baking sheets, and roast 30 to 45 minutes, or until tender and golden brown, turning vegetables once or twice and rotating baking sheets from top to bottom. Cool.
4. To make Bean Spread: Heat oil in small skillet over medium heat. Add garlic, and cook 30 seconds to 2 minutes, or until translucent and fragrant. Add beans, and coarsely mash. Stir in ¾ cup water, and cook 10 minutes, or until mixture is consistency of refried beans, stirring occasionally. Stir in lemon juice, and cool.
5. To assemble Sandwiches: Spread 2 Tbs. Bean Spread on each bread slice. Top 4 bread slices with 1 cup Vegetables, 2 or 3 tomato slices, and ½ cup arugula. Place remaining 4 bread slices on top. Cut in half to serve.
VEGAN
NUTRITION INFORMATION
Calories: 378
Protein: 15 g
Total Fat: 10 g
Saturated Fat: 1 g
Carbohydrates: 65 g
Cholesterol: 0 mg
Sodium: 830 mg
Fiber: 20 g
Sugar: 13 g
WITH PEARS & ARUGULA
Toasted walnuts are blended with beans and garlic to make a tasty pâté spread. Pears add a sweet, juicy crunch to sandwiches. Try them in place of tomatoes or other veggies.
YIELD: MAKES 8 SANDWICHES
WALNUT PÂTÉ
1 cup walnut pieces
1½ cups cooked cannellini beans or 1 15-oz. can cannellini beans, rinsed and drained
2 Tbs. lemon juice
2 cloves garlic, minced (2 tsp.)
2 tsp. olive oil
SANDWICHES
16 slices whole-grain bread
4 large jarred roasted red bell peppers, rinsed, drained, and halved
2 large Anjou, Bartlett, or Concorde pears, peeled and sliced
2 cups baby arugula
1. To make Walnut Pâté: Preheat oven to 350°F. Spread walnuts on baking sheet, and toast in oven 7 to 10 minutes, or until browned, shaking pan occasionally.
2. Transfer walnuts to bowl of food processor; add beans, lemon juice, garlic, oil, and ¼ cup water. Purée until smooth. Season with salt and pepper, if desired.
3. To make Sandwiches: Spread each of 8 bread slices with 3 Tbs. Walnut Pâté. Top each with red bell pepper half, 2 pear slices, and ¼ cup arugula. Spread remaining 8 bread slices wih 1 Tbs. Walnut Pâté. Place on top of sandwiches.
VEGAN
30 MINUTES OR LESS
NUTRITION INFORMATION
Calories: 318
Protein: 12 g
Total Fat: 12 g
Saturated Fat: 1 g
Carbohydrates: 44 g
Cholesterol: 0 mg
Sodium: 453 mg
Fiber: 9 g
Sugar: 11 g
Stuff marinated, baked tofu into a crusty roll with crunchy cabbage, refrigerate it, then grab it on your way out the door the next morning for an on-the-go version of a Vietnamese bahn mi sandwich.
YIELD: SERVES 2
1½ Tbs. low-sodium soy sauce
1½ Tbs. lime juice
1 Tbs. Thai sweet red chile sauce
½ Tbs. olive oil
½ tsp. brown sugar
½ 14-oz. pkg. extra-firm tofu, cut into 6 slices and patted dry
2 green onions, thinly sliced
2 Tbs. coarsely chopped roasted, unsalted peanuts
1 Tbs. grated fresh ginger
1½ cups finely shredded red cabbage
2 4-inch ciabatta rolls, halved lengthwise
1. Preheat oven to 400°F. Lightly oil 8-inch square baking dish.
2. Whisk together soy sauce, lime juice, chile sauce, oil, and brown sugar in medium bowl. Add tofu slices to bowl. Marinate 10 minutes, turning twice.
3. Transfer marinated tofu to baking dish. Sprinkle with green onions, peanuts, and ginger. Spoon all but 1½ Tbs. marinade over top. Bake 30 minutes, or until golden. Cool.
4. Toss cabbage with reserved 1½ Tbs. marinade in bowl.
5. Hollow out excess bread from center of rolls, and discard. Place 3 tofu slices on bottom half of each roll, and top with cabbage. Close sandwiches, cut in half, and wrap tightly in plastic wrap. Store overnight in refrigerator.
VEGAN
NUTRITION INFORMATION
Calories: 358
Protein: 18 g
Total Fat: 14 g
Saturated Fat: 2 g
Carbohydrates: 40 g
Cholesterol: 0 mg
Sodium: 748 mg
Fiber: 5 g
Sugar: 8 g
A tangy mustard-based sauce distinguishes Carolina-style barbecue from its sweeter Kansas City cousin. This recipe makes 2 cups of sauce, leaving plenty to serve on the side. For crunch in your sandwiches, serve with coleslaw.
YIELD: SERVES 4
1 cup apple cider vinegar
⅔ cup no-salt-added ketchup
¼ cup yellow mustard
3 Tbs. dark brown sugar
1 Tbs. molasses
2 tsp. Louisiana-style hot sauce
2 tsp. black pepper
1 tsp. salt
12 oz. seitan, drained, and cut into thin strips
4 hamburger-style buns
12 pickle chips, optional
Bring vinegar, ketchup, mustard, brown sugar, molasses, hot sauce, black pepper, and salt to a simmer in saucepan over medium heat. Cook 5 minutes. Transfer 1 cup sauce to bowl, and set aside. Add seitan to saucepan, and cook 10 minutes. Divide among buns. Serve with pickle chips, coleslaw, and extra sauce, if using.
NUTRITION INFORMATION
Calories: 327
Protein: 29 g
Total Fat: 2 g
Saturated Fat: 1 g
Carbohydrates: 47 g
Cholesterol: 0 mg
Sodium: 766 mg
Fiber: 2 g
Sugar: 15 g
Thinly sliced tempeh simmered in a flavorful broth makes a great sandwich “meat” in this deli classic.
YIELD: SERVES 8
SEASONED TEMPEH
¼ cup Bragg Liquid Aminos
1 small onion, quartered
2 cloves garlic, peeled
1 bay leaf
1 8-oz. pkg. tempeh, sliced
THOUSAND ISLAND DRESSING
¼ cup vegan mayonnaise or low-fat mayonnaise
3 Tbs. relish
2 Tbs. ketchup
SANDWICHES
16 slices rye bread
5 oz. low-fat or vegan Monterey Jack cheese or Swiss cheese, sliced
2 cups sauerkraut
1. To prepare Seasoned 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 8 slices bread. Set aside. Drain tempeh, and discard liquid, onion, garlic, and bay leaf. Place 3 slices tempeh on each slice of remaining bread. Top with cheese slices. Toast or broil 3 to 5 minutes, or until cheese has melted.
4. Top each sandwich with ¼ cup sauerkraut. Spread toasted bread slices with Thousand Island Dressing. Place tops on sandwiches, and slice in half.
NUTRITION INFORMATION
Calories: 276
Protein: 14 g
Total Fat: 9 g
Saturated Fat: 1 g
Carbohydrates: 33 g
Cholesterol: 0 mg
Sodium: 971 mg
Fiber: 6 g
Sugar: 5 g
