Tag Archives: Vegetarian/Vegan Sandwiches

Meatless Meatball Sandwich

The Meatless Meatballs from Trader Joe’s are delicious and make a good, hearty sandwich.

I like this product because it doesn’t have the overpowering wheat-y taste that some vegan substitutes do.  The texture is softer than actual meatballs but not bad!

I couldn’t find any sub-style rolls at Trader Joe’s, so I bought the sourdough boule.  At home I slightly toasted two slices of this bread while microwaving six meatless balls and a little bit of Trader Joe’s marinara.  I spread the sauce on the bread, arranged the balls on top, and added a few slices of red onion.  Some vegan Parmesan would be good here ( I wish Trader Joe’s carried that!)

  • 2 slices sourdough bread: $0.56
  • 6 Meatless Meatballs: $0.80
  • About 1/4 cup marinara: $0.14
  • 6 slices red onion: $0.03







Lovely Lentil Loaf (+ Sandwiches)


This is basically a recipe from Alex Jamieson’s Great American Detox Diet:


It’s a wonderfully versatile recipe: you can use whatever legume, grain, and veggies you have on hand.  I especially like to use leftover cooked lentils and grains here, so it’s a little bit different each time I make it.  This time I used red lentils and quinoa.  This was my favorite combination so far.  The textures worked better in loaf form than brown lentils and rice.  I also used a couple of ribs of celery instead of the bell pepper and dried instead of fresh parsley.

  • 1 cup cooked quinoa: $0.45
  • 1 cup cooked red lentils: $0.18
  • 1 cup uncooked instant oats: $0.07
  • 1 cup finely chopped mushroom: $0.67
  • 1 medium yellow onion , finely chopped: $0.25
  • 1 medium carrot, grated: $0.08
  • 2 ribs celery, diced: $0.24
  • 1/2 cup finely chopped walnuts: $0.66
  • 1 can tomato paste: $0.89
  • 1/4 cup green olives: $0.40
  • 2 tablespoons dried parsley: $0.15
  • 2 tablespoons soy sauce: $0.18
  • 2 tablespoons mustard: $0.23
  • 1 teaspoon dried thyme: $0.02
  • 1 teaspoon dried marjoram: $0.02
  • 1 teaspoon dried sage: $0.02

$4.51/10 servings


I served it with:
  • roasted sweet potato wedges: (1/2 a large sweet potato): $0.15
  • crispy roasted Brussels sprouts:  (1/4 a bag from Trader Joe’s): $0.70

The sides were easy to prepare.  I just sliced the sweet potato, sprayed it with canola spray, and put it in the oven 30 minutes before the loaf was finished (flipping after 15 minutes).  For the Brussels sprouts, I steamed them in the bag in the microwave for 1 1/2 minutes, then cut them in half, sprayed them with oil, and put them in the oven 15 minutes before the loaf was finished (when I flipped the potatoes).  Then I put them under the broiler for a few minutes to get them nice and crispy.

…so my whole dinner only cost $1.30!

By the way, this loaf is one of those things where the leftovers are even better!

Speaking of leftovers, I used some of them to make really good sandwiches:

  • 2 slices of whole-grain bread: $0.25
  • 2 teaspoons Dijon mustard: $0.08
  • 2 teaspoons Vegenaise: $0.05


with leftover Brussels sprouts my lunch came to: $1.53!

This was a nice, hearty sandwich that really hit the spot!


Sandwich Challenge: Peanut Butter and Celery

Peanut butter is delicious ON celery, right?  So I figured: why not put peanut butter and celery in a sandwich together?

I’m glad I did.  It was a delicious new twist on an old favorite: just the kind of thing I’ve been looking for.  If you’re fancy, you could also add raisins or sunflower seeds.

  • 2 slices whole-grain bread: $0.25
  • 2 tablespoons all-natural peanut butter: $0.14
  • 1 stalk celery, diced: $0.12


I paired this with:

  • 1 organic honeycrisp apple: $0.69
  • 4 ounces soy milk: $0.19

…which puts the total for yesterday’s nutritious lunch at:


…and it only took a couple of minutes to throw this together.  I don’t want to eat this all the time, though, so please help me think of more vegan sandwich ideas!

Sweet Potato Spread

Mmmm…this sweet potato spread was even better than I hoped!  It’s true comfort food.


As usual, I did make a few minor modifications to the recipe.  I cooked the sweet potato in the microwave for about 4 minutes instead of in the oven.  I used chopped, cooked broccoli instead of spinach, because that was the green veggie I happened to have.  Plus, I added about 1/4 cup of toasted sesame seeds for extra protein and crunch.  Next time I will try it with the spinach and double the recipe.

  • olive oil: $0.05
  • 1 large sweet potato: $0.66
  • 1 cup of cooked broccoli, finely chopped: $0.76
  • 1/4 cup of onion: $0.08
  • 1/4 tsp cumin: $0.03
  • 1/4 tsp curry powder: $0.03
  • 1 tablespoon tahini: $0.04
  • 1/4 cup sunflower seeds: $0.33

=$2.06/3 servings

=$0.69/serving + $0.16/slice whole wheat bread

= $0.85 for one open-faced sandwich!  WOW! 

That’s cheaper than anything from the McDonald’s Value Menu and WAY more delicious.  It didn’t take any more time to throw this together and spread it on some toast than it would have to go through the drive-thru three days in a row.

Thank you to my friend DeAnna for suggesting this and to my fellow WordPress blogger at the vegetarian salmon for posting it.

Sandwich Challenge!

I’ve been back in school for just three weeks, and I’m already complaining that I don’t have enough good sandwich ideas.  There are vegetarian cold cuts on the market, but I find them terribly disappointing.  They have a strong wheaty flavor and grainy texture.  Vegan BLTs are delicious, but tomatoes make for a soggy sandwich unless you plan to eat it right away, so that’s not the best candidate for taking to school.  I love a good hummus-and-veggies sandwich or, of course, the classic PB&J, but those are starting to get old.  What is a vegan to do?  Well, I decided to stop complaining and challenge myself to come up with some new ideas.  I started by trying to think of new twists on sandwiches that I’ve enjoyed in the past.  I thought of a chickpea salad that I’ve made a couple of times: http://www.food.com/recipe/insanely-easy-chickpea-salad-147439

It was good, but I decided that I would like it better with white beans.  Then I decided to add other Tuscan flavors to make it more exciting.  Here’s what I came up with:

Tuscan White Bean Salad

  • 1 can white beans
  • 1 can artichoke hearts, chopped
  • 1/4 cup sun-dried tomatoes, sliced
  • 2 tablespoons Italian flat-leaf parsley, chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon balsamic vinegar
  • 2 cloves roasted garlic
  • juice of 1 lemon
  • salt and pepper to taste

Drain and rinse the white beans, then dump them into a bowl and mash them about halfway with a fork or other mashing implement.  Stir in the artichoke hearts, sun-dried tomatoes, and parsley.

In another, smaller bowl, whisk together the oil, vinegar, garlic, lemon juice, and salt and pepper.  Pour over the bean mixture and stir well.  Taste, and adjust the amounts.

Enjoy on bread or a bed of field greens or stuffed into a tomato.

  • 1 can white beans: $0.89
  • 1 can artichoke hearts, chopped: $1.99
  • 1/4 cup sun-dried tomatoes, sliced: $0.49
  • 2 tablespoons Italian flat-leaf parsley, chopped: $0.60
  • 2 tablespoons extra-virgin olive oil: $0.10
  • 1 teaspoon balsamic vinegar: $0.03
  • 2 cloves roasted garlic: $0.10
  • juice of 1 lemon: $0.25

…all from Trader Joe’s

=$4.45/5 sandwiches = $0.89 + $0.31 for bread


Try buying anything for $1.20 in the campus cafeteria.

Later I remembered that, this being the 21st century and all, there isn’t a problem that Google can’t fix, so I Googled “Vegan Sandwiches” and found this list of 50 mouthwatering ideas.  The names of the sandwiches are pretty funny too.  Check it out:


Then, as if she had been reading my mind, my lovely former professor/colleague/mentor/good friend DeAnna posted this recipe for a sweet potato spread on my Facebook wall:


Thanks, DeAnna!  I can’t wait to blog about that.

And now I am issuing myself a challenge.  I’m going to TRY to try a different vegan sandwich every week from now until I get too crazy busy grading final papers.  Ideas are welcome!