5 of the Best Plant-Based Sandwich Ingredients
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Stuck on plant-based sandwich ideas? Meatless and plant-based options are abundant and healthy choices to elevate any meal. When possible, opt for sprouted whole grain bread for your sandwich base as it provides the best nutrients. Gluten-free bread, Ezekiel bread, sourdough, bagels, tortillas, ciabatta, and baguettes are great options for your plant-based sandwiches. Here are a few of the best plant-based sandwich ingredients we think you’ll enjoy:
1. Hummus
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Hummus makes a great sandwich ingredient, packing flavor and nutrients. Generally made of chickpeas, tahini, olive oil, lemon juice, salt, and occasionally garlic, red pepper, and garlic. Hummus is a great source of plant-based protein and fiber.
Pro tip: Spread hummus on both pieces of whole-grain bread, then top with your favorite veggies and toppings–peppers, cucumbers, carrots, and avocado provide a nutritious and flavorful crunch in every bite! Look for oil-free hummus or make your own!
2. Avocado
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They don’t call an avocado a superfood for nothing. Avocado makes a great topper or base for nearly any sandwich and the many health benefits make them one of the most nutrient-dense foods available. Avocados are packed with vitamins, minerals, fiber, phytonutrients, and antioxidants. They are a great source of monounsaturated fat, high in potassium, fiber, and folate.
Pro tip: Avocado can be easily added to any sandwich. Mash and season with garlic and your favorite herbs – basil, dill, and cilantro are great picks. Add some cherry tomatoes, sprouts, and pickled veggies on top. Lightly drizzle balsamic vinegar on top!
3. Roasted cauliflower
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Who said veggie sandwiches can’t be hearty and delicious? Cauliflower proves this point as a great meat substitute. Cauliflower is naturally high in B vitamins and fiber. It is also a great source of antioxidants and phytonutrients that can protect against cancer. Roasted cauliflower provides the perfect texture and taste to any sandwich.
Pro tip: After slicing the cauliflower into ½” slabs, bake at 450 degrees for 30-35 minutes, until tender and golden. Add a flavorful homemade sauce (Love and Lemons) and top with tomatoes, onions, greens, and more of your favorite veggies!
4. Chickpeas
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Smashed chickpeas makes a hearty and nutritious sandwich base. Chickpeas are a good source of protein and fiber, but also supply calcium, magnesium, and other nutrients for strong bones. It’s low-flavor profile makes it an easy one to spice up with other veggies, herbs and seasoning.
Pro tip: Ready to make those chickpeas shine in your next sandwich? Check out this delicious Chickpea Sunflower Sandwich recipe from Minimalist Baker!
5. Toppers: Cucumber, tomato, sprouts
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You can’t forget about the toppers that add flavor, texture, and substance to your plant-based sandwich. Cucumbers, tomato, and sprouts are a great trifecta. Cucumbers are low in calories and high in antioxidants and nutrients. Tomatoes are high in antioxidants and phytonutrients, making them great immune boosters. Sprouts not only add a layer of texture but also have high levels of folate, magnesium, phosphorus, and vitamin K.
Pro tip: Stack those topper veggies high!
Inspired to try new plant-based sandwiches? Veggies make great sandwich toppers and meat substitutes – packing in the flavor and the nutrition. Don’t be afraid to discover your own combinations as you experiment with all of the variety a plant-based diet provides!