Quick Vegan Veggie Sandwich

Name: Quick Vegan Veggie Sandwich
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Ingredients: 1 tablespoon extra-virgin olive oil; 1 small garlic clove, finely chopped; 0.5 small tomato, finely chopped; 0.25 green bell pepper, finely chopped; 0.25 red onion, finely chopped; salt and ground black pepper to taste; 2 slices multigrain bread; 1 tablespoon hummus spread; 1 tablespoon vegan mayonnaise (such as Follow Your Heart® Vegenaise®); salt and ground black pepper to taste; 4 sun-dried tomatoes packed in oil, drained and chopped; 2 leaves lettuce, or more to taste

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This is one of those great, fridge-cleaning recipes...use what you have! My version calls for peppers, onions, tomatoes, hummus, and soy mayo on bread, but it is very versatile and can be easily personalized to your taste. You can easily vary the veggies, the kind of bread, or add spices and still be successful!

Recipe by TREEGIRL16

Updated on April 18, 2023

Stacked sandwiches with toasted bread, lettuce, hummus and red onion filling

2

Prep Time:

20 mins

Cook Time:

5 mins

Total Time:

25 mins

Servings:

1

Yield:

1 sandwich

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
1 small garlic clove, finely chopped
½ small tomato, finely chopped
¼ green bell pepper, finely chopped
¼ red onion, finely chopped
salt and ground black pepper to taste
2 slices multigrain bread
1 tablespoon hummus spread
1 tablespoon vegan mayonnaise (such as Follow Your Heart® Vegenaise®)
salt and ground black pepper to taste
4 sun-dried tomatoes packed in oil, drained and chopped
2 leaves lettuce, or more to taste

Directions

Heat olive oil and garlic in a frying pan over medium heat for 1 minute. Add tomato, bell pepper, and onion. Cook until soft, about 4 minutes. Season with salt and pepper and remove from heat.
While vegetables are cooking, toast bread slices. Spread hummus onto 1 slice. Spread vegan mayonnaise on the other and lightly season with salt and pepper.
Layer sun-dried tomatoes, lettuce, and cooked vegetables onto 1 slice and top with the remaining slice. Cut sandwich in half.

Cook's Notes:

For a fat-free substitute for olive oil, try tarragon vinegar.

Use any variety of hummus you prefer; I like roasted red pepper.

For a spicy kick, add some cayenne pepper when you are coking the vegetables.

Nutrition Facts (per serving)

441	Calories
28g	Fat
40g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 1
Calories 441
% Daily Value *
Total Fat 28g	36%
Saturated Fat 4g	21%
Sodium 711mg	31%
Total Carbohydrate 40g	15%
Dietary Fiber 8g	29%
Total Sugars 8g
Protein 11g
Vitamin C 61mg	306%
Calcium 94mg	7%
Iron 3mg	16%
Potassium 818mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.