Ideas For Vegetarian Sandwiches

Elvis Elvis

Sandwiches are great powerhouses of healthy food. A variety can be created by using different types of breads – grainy, pitta pockets, lebanese or flat bread, wraps.

For fillings, use many of the ingredients used in salads. The main consideration is to use ingredients that are suitable to eat hours after it was made. Sliced tomato tends to make things soggy – who hasn’t complained about that before?

Try some slightly different combinations of ingredients. Here are some ideas:

  • Combine roasted pumpkin with rocket, walnuts, figs and ricotta
  • Low fat cream cheese, softened, chopped sun-dried tomatoes, baby English spinach leaves
  • Hommus with grilled capsicum, eggplant, zucchini, rocket and a few mint leaves
  • Avocado, grated carrot, sprouts; or grated carrot, sprouts, sultanas with cream cheese
  • falafel with salad

You can also have open sandwiches, such as bruschetta – a thick toasted bread rubbed with garlic topped with fresh chopped tomatoes and shredded basil.

For low-fat spreads, avoid using butter. Instead, use a non-hydrogenated table spread, avocado, hommus, low fat cream cheese. Try olive paste (pureed olives) to add flavour.

This sandwich contains butter lettuce, roasted capsicum and fetta.

 Ideas For Vegetarian Sandwiches

Wraps are also great and easy specially if you have left-over roasted or grilled vegetables. Spread low fat ricotta or cream cheese over the wrap, arrange vegetables (eg sweet potato, beetroot) on the top, add a few green leaves, chopped parsley. Wrap tightly with plastic wrap.

Use fresh vegetables instead of cooked by chopping cucumber and carrot into sticks. Spread avocado or hommus over wrap, add vegetables, then green leaves, and sprouts. Fresh!

Using prepared spreads such as pesto, chutney or relish can really lift a sandwich. Here’s a recipe for a rocket spread.

Grilled tomato and rocket pesto (serves 4)

    • 1 bread loaf (thickly sliced)
    • 4 tomatoes (sliced)
    • 125g (4oz) low fat cheddar

for rocket pesto:

  • 100g (3 1/2oz) rocket leaves
  • 1 tbs capers (rinsed and drained)
  • 3 tsp lemon juice
  • 1 garlic clove (crushed)
  • 1/2 cup grated parmesan (parmiggiano)
  • 1/2 cup olive oil
  • cracked black pepper

To make pesto, place rocket, capers, lemon juice, garlic, parmesan in a food processor and roughly chop. Add oil, pepper and process until smooth. If you don’t have a processor, chop rocket finely, mix with other pesto ingredients.

To make the sandwiches, spread slices with pesto. Top with tomato and cheddar. Grill (broil) under a pre-heated hot grill (broiler) for 1-2 minutes.

Beetroot and ricotta wraps

  • medium sweet potato, thinly sliced
  • 2 Tbsp olive oil
  • 1 cup fresh low fat ricotta cheese
  • 1 Tbsp fresh dill
  • 4 wholemeal lavash bread
  • 2 fresh beetroot, peeled and grated
  • 2 shallots, chopped
  • 1 cup rocket leaves
  1. Toss sliced sweet potato in oil. Place on a baking tray and roast in a hot oven, 200°C, for 20 minutes. Drain on kitchen paper.
  2. Combine ricotta cheese and dill.
  3. Spread a layer of ricotta cheese over 4 Lavash bread, then top with sweet potato, beetroot, shallots and rocket.
  4. Roll up firmly and wrap in plastic wrap.

Per serve:1400 kilojoules (335 calories).