SKINNIER VEGETARIAN SANDWICH FILLINGS

VEGETARIAN SANDWICHES: A NEW TAKE ON OLD FAVOURITES

Updated Sept 23

Lebanese Omelette, Avocado & Mint Wrap

Egg, Cheese, Vegetables & Fruit are favourite vegetarian and vegan fillings; here are some new twists:


EGG & MUSHROOM 

Egg mayo is full of bad fats and often needs more salt than is good for anyone.  This intriguing Egg and Mushroom omelette has little fat, and made into a sandwich with good wholemeal bread (Light Soda Bread), pleased and satisfied the members of 67's lunch club. 

Cost:  £1.00 (filling only Aug/23)
Makes: 2 sandwiches

Ingred:
1 large egg
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp thyme
(opt.) green or black olive tapenade or sprig of thyme

Method:

1. Spray a non-stick pan with olive oil and fry mushrooms over med to high heat.  When half cooked, squeeze over the juice of the lemon. Turn heat down to med and cook until liquid is gone.  Spread mushrooms over base of pan.  
2. Beat the egg well and pour it over the mushrooms, tilting the pan so the egg covers the bottom.  Season with a llittle salt, some pepper and thyme.  When the bottom of the omelette is lightly browned, turn it over.  (It doesn't matter if it breaks up.)  Cool.  
3. Spread one slice of each sandwich thinly with tapenade or yoghurt-mayo.  Top with 1/2 the omelette. Press bread firmly together. 
4. Wrap in greaseproof paper or cling film for picnics.

CHEESE   

Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues)

• Kid-friendly:  Spread cream cheese on a slice of unbuttered bread. (Spelt bread is perfect.)  Cover with 3-6 halved, unseeded grapes.  Can also be served as an open-faced sandwich. 

• Adults:  cover wholewheat bread with cream cheese and scatter with sun-blush tomatoes (not sun-dried which are very salty)

• Showstopper: (Not Skinny!) Spread a thick layer of cream cheese to the corners on multi-seed wholewheat Or Irish soda bread bread.  If you are really pulling out the stops, add a layer of solid honey. Scatter liberally with chopped (pref) fresh or dried dates.  (This filling is very popular with people from the Middle East but is a show-stopper for anyone -- though it is, of course, very high in fat & sugar.)

Hard cheese, 20-30% fat reduced for the cholesterol conscious (the quality of fat-reduced cheeses varies, 67goingon50 recommends Davidstow or the frugal Cathedral City.)

• Classic Cheese Sarnie: Thinly slice the cheese.  Spread a thin layer of wholegrain mustard on brown bread.  Cover with cheese slices then 1 to 1.5 tsp Branston pickle (opt).  Add thin slices tomato, then cucumber.  Top with a washed & dried leaf of (or shredded) crunchy lettuce.  Press down firmly with another slice of unbuttered bread.  

• Cheese with a twist: Layer thinly sliced Cheddar with Chive and Onion on lightly buttered white bread.  Cover with slices of Granny Smith apple lightly dipped in lemon juice.  Cover with second slice bread.  

VEGETABLES & FRUIT

Easy-peasy Beetroot Hummous is fabulous spread on bread with nuts & seeds

Cooked vegetables are often layered with spreads like hummous and aubergine dip.  Obviously wholemeal bread is healthiest  but if you're feeding a crowd, a selection of loaves and rolls is sensible.

A few suggestions:

Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce

Easy-Peasy Beetroot Hummus - fabulous on hot toast

Easy-peasy White Bean Pate on Toast (adapted from Nigella Lawson)
Take enough drained, rinsed tinned white beans to cover toast; squash a bit,  leaving some beans whole; add a touch of good olive oil, a sprinkling of chilli flakes or a bit of tabasco sauce; pepper & a bit of salt and a squeeze of lemon juice.  Pile on toast.

Aubergine Dip on Chickpea Flour Wraps (below),layered with stir-fried tenderstem broccoli and thickly sliced mushrooms seasoned with coarse black pepper and thyme.

SKINNIER AUBERGINE (EGGPLANT) DIP (adapted from Ina Garten)

Cost: £1.50

Serves: 3-4 (the recipe multiples well)

Ingred: 

1 medium eggplant, peeled

1/2 red pepper

1 small red onion

1 garlic clove, grated

1 tbsp olive oil

1/4 tsp cayenne pepper

1/2 tsp salt 

1/4 tsp cracked black pepper

1 -2 tbsp lemon juice

1 tbsp tahini

1 1/2 tbsp fresh chopped parsley or chives (opt)
small handful pine nuts

Method

1. Preheat oven to 400 F/200c/ga 6-7
2. Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p.  Mix lightly
3. Spread out on a tray; roast in the middle of the oven for 45 mins, turning once, until lightly browned & soft. Check it isn't getting too brown too quickly.  Cool slightly.
4. Add lemon juice and tahini.  Blend coarsely in a food processor  or with a stick blender.
5. Garnish with herbs and pinenuts if using 

Tips: 

• this mix will keep in the fridge 4 days
• it can be frozen but the texture softens and needs more seasoning

SENSATIONAL CHERRY SALSA & COTTAGE CHEESE

        1/2 cup cherries, halved, stones removed    

           1/2 cup cherry toms, quartered         1/2 cup cucumber, de-seeded &  finely chopped
        2 tbsp red onion or whites of spring onions, finely sliced
        1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
       1 tbsp roughly chopped coriander or green of spring onion   
       
        2 tablespoons olive oil

        cottage or ricotta cheese
        
        flatbread, bought or made (15-minute flatbread) OR toast

Method:

1. Combine all salsa ingred in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold mix from processor into the rest of the salsa; stir in oil
3. Refrigerate 30 mins
4. Spread cottage cheese/ricotta on flatbread or good toast
5. Top with salsa
6. Probably best served with knife & fork 

   

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.