Grilled Avocado Sandwich

Tomato soup has a new BFF and doesn't have cheese.  Glorious avocado steals the show in the tasty grilled sandwich.  Yea, yea grilled cheese sandwiches are awesome but this isn't trying to replace it.  It is its own kind of awesome and it also pairs exceptionally well with tomato soup.  Of course you could add other things to the sandwich but I like to keep it simple, just a little S+P, maybe a dash of garlic powder, and all that rich, buttery avocado. Pair with some of this yummy tomato soup and enjoy!

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Makes one sandwich

Ingredients

2 slices of bread

3-4 Tbsp mashed avocado (about 1/4 of an avocado)

Salt and pepper to taste

Dash of garlic powder (optional)

Earth Balance vegan butter spread, room temp

Method

Heat skillet over medium heat (I use a cast iron skillet). Mix your mashed avocado with salt, pepper and garlic powder if using.  Spread butter on a slice of bread, on the other side spread on your avocado.  Place the other slice on top and spread with butter.  Cook in skillet for 2-3 minutes on each side or until golden brown.

Southwest Black Bean Burger

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Makes 4 large burgers or 6 small

Ingredients

1/2 small onion, chopped
1-2 cloves garlic
1/4 cup roughly chopped cilantro
1 tsp cumin
1 tsp chili powder
1/2 tsp chipotle powder or cayenne (optional)
1/3 cup pepitas
2 tsp vegetable oil
1 can black beans, rinsed and drained
1/2 cup cooked brown rice
Salt and pepper to taste

Flour for dusting
Oil or cooking spray

Method

Add onion, garlic, cilantro, cumin, chili powder, chipotle powder, and pepitas to a food processor.  Pulse several times until it all comes together.  Add remaining ingredients and pulse again until it comes together.  Do not over blend or the mixture can become too wet.  Transfer to a bowl and refrigerate 20-30 minutes to chill.  Once chilled it will be easier to handle. 

Shape into 4 patties.  Lightly dust both sides of each patty in flour. 

Heat lightly oiled skillet over medium heat.  Once hot, add burgers and cook a few minutes on each side until browned and heat through. 

BBQ Tempeh Sandwich with Coleslaw & Avocado

 

Can it just be summer already!?  The days are getting longer, the flip flops have had a couple outings, and baseball is here but I'm done with wearing a coat to the games.  So yea, I've been daydreaming about all things summer and it shows with what I've been craving.  

 

This is the first of many summer recipes that I'll be cooking up.  The marriage of a smokey barbecue sauce and a tangy coleslaw is simply divine.  Add in the avocado, put it between bread, and it's heaven!  It's important to get a stellar barbecue sauce and if you're vegan, read the ingredients.  Some have worcestershire sauce in them and therefore can have anchovies (yes, many worcestershire sauces have anchovies).  Some BBQ sauces also have honey so heads up for those who may avoid that as well.  I love Stubb's or Trader Joe's Kansas City Style Barbecue Sauce, which is pretty kickass.  Check out it's 5 out 5 stars  review on this site loaded with reviews of barbecue sauces. 

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Makes 2 sandwiches

Ingredients

Tempeh
1/2 package of tempeh, sliced
Barbecue sauce

Coleslaw
2 Tbsp unsweetened almond or soy milk
2 tsp distilled white vinegar
1 tsp lemon juice
2 Tbsp vegan mayo, such as Earth Balance or Vegenaise
1 Tbsp sugar
1 Tbsp grated onion
Salt and pepper to taste
2 cups shredded or chopped cabbage
1 small carrot, grated

Slice bread or roll
Avocado, mashed


Method

Place sliced tempeh in a shallow tupperware or dish.  Slather on the barbecue sauce with a brush (a small spatula or spoon will work) getting it all nice and coated. Let it sit in the fridge for an hour.

While it's marinating, make your slaw.  This is also best if it has a little time to sit.  Mix your almond milk, vinegar and lemon juice in a bowl.  Give it a stir and let it sit for a 5 minutes.  Now whisk in your mayo, sugar, onion, salt and pepper.  Make any adjustments to suit your taste.  Add cabbage and carrot and toss to thoroughly coat.  Set in the fridge.

Pre-heat oven to 375 degrees.  Take tempeh slices and lay on a baking sheet lined with parchment or a silpat.  Bake for 10-12 minutes, flip pieces and bake another 10-12 minutes depending on how thin the tempeh is sliced and how crispy you want it. 

Take some mashed avocado and spread on one or both slices of bread.  My favorite way to assemble is bread w/ avocado, tempeh, spread on a little extra barbecue sauce, coleslaw, bread w/ avocado.  Dig in!

 

White Bean & Herb Burgers



I love, love, love sandwiches.  There's just something awesome about stuffing a bunch of stuff between bread.  I like making vegan burgers with beans because it's great vegetarian protien component.  You can also freeze these so you have them on hand.  For toppings I used arugula tossed with lemon vinaigrette, tomato and of course avocado, just because I add it to everything and it's fantastic.  Next time I would try topping it with sauteed garlic mushrooms...mmmmm!  As for bread, it would be great on artisan bread but I just happened to have an everything bagle slim and although not that fancy, it was still great! 



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Makes 6 burgers

Ingredients

1/4 cup diced onion
2 cloves garlic, chopped
1 tsp. chopped fresh rosemary
1 tsp. fresh thyme leaves
1 15oz. can cannellini beans
1 Tbsp fresh lemon juice
1 Tbsp tahini
1 tsp salt
1/4 tsp black pepper
1/2 cup breadcrumbs (or gluten-free flour)
1/2 cup frozen shredded hashbrowns or cooked brown rice
Canola oil

Method

Pre-heat oven to 375 degrees.

Optional step: lightly saute onion and garlic before adding to food processor.

Add onion, garlic and herbs to food processor and pulse until finely chopped, scraping down the sides as needed.

Add beans, lemon juice, tahini, salt and pepper.  Pulse several times until mixture comes together but is not pureed.  A few pieces of beans and texture is good in these.  Transfer mixture to a mixing bowl and stir in breadcrumbs and shredded hashbrown pototoes or rice.

Divide mixutre in to 6 portions and roll into balls.  They should be equal size so make any adjustments then form into patties.  Lightly dust each one with flour on each side.

Heat lightly oiled skillet and cook each patty 2-3 minutes on each side or until lightly browned.  Transfer to baking sheet and finish in the oven for 15 minutes.



Mega Vegan Breakfast Sandwich w/ Tempeh Bacon and Tofu Egg

 

You're probably going to have a hard time finding a vegan or vegetarian breakfast at a restaurant, so make your own!  I made mine with my homemade tempeh bacon, transformed my tofu scramble into tofu egg slices, vegan cheese, tomato, onion, and avocado because I add it to every sandwich!  I used a hearty Ezkiel sprouted grain english muffin with a smear of Earth Balance. You can also try swapping veggie sausage patty for the tempeh bacon for another tasty variation.

Ingredients

English Muffin (I like Ezkiel Sprouted Grain)
Slice of Extra-firm tofu (press as much water out as possible)
Tofu egg slices (recipe below)
Tempeh bacon slices (homemade recipe or storebought)
Vegan cheese (I used Galaxy Foods Vegan Mexican Shreds)
Sliced tomato
Thinly sliced onion
Mashed avocado
Earth Balance vegan butter
Hot sauce

Tofu Egg (makes enough marinade for about 1/3-1/2 block tofu)
1/3 cup vegetable broth
1 tsp olive or canola oil
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp turmeric
1 Tbsp nutritional yeast
1/2 tsp black salt (optional - gives an eggy taste and can found in Indian markets or online)
Pinch of black pepper
Firm or extra-firm tofu, sliced about 1/8-1/4" thick



Tofu Egg Slices

Method
Mix your tofu marinade ingredients in a bowl.  Lay tofu slices in a flat, shallow dish and pour marinade over it.  Let marinate an hour or longer.

Two cooking options 1).  stovetop in lightly oiled skillet, few minutes on each side. 2). In oven at 400 degrees on lightly greased baking sheet, about 5min on each side.  If I'm already baking tempeh bacon, I go ahead and throw the tofu slices on the same baking sheet with tempeh and then just take it out when it's done (the tempeh takes longer to cook).

While your egg is cooking, toast your english muffin with a smear of Earth Balance and some vegan cheese to get it all melted.  Then layer your ingredients and dig in!




Balsamic Portobello Sandwich with Roasted Peppers, Avocado, and Basil Mayo

I have to preface this by saying I don't really like mushrooms.  Actually it's more that dirt, just came from the earth mushroom flavor that I despise.  So, if they're seasoned, marinated, or cooked in a way that takes aways that "mushroomy" taste then I'm a fan.  I adapted from a recipe in Veganomicon (awesome cookbook by the way!) and marinated and roasted the portobello mushroom caps. I also roasted some red pepper strips (don't get the jarred peppers) and onions. Threw in some avocado and then mixed up a little Earth Balance Mayo (the best vegan one in my opinion) with a just a smidge of lemon juice, and a frozen basil cube - most grocery stores carry some type of these now.  If you can't find them then just process some fresh basil with the mayo in your food processor.

Makes 2 sandwiches (dinner tonight, lunch tomorrow!)

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Ingredients

Mushrooms/Marinade:

1 Tbsp. Olive Oil

2 Tbsp. Low Sodium Soy Sauce

1-2 Tbsp. Balsamic Vinegar (you can use red wine vinegar also)

1/2 cup Low Sodium Vegetable Broth

2 Frozen Garlic Cubes, thawed (or 2 cloves grated on a microplane)

1/2 tsp. Dried Oregano

Salt and Pepper to taste

2 Portobello Mushroom Caps

Peppers and Onions:

1 Red Bell Pepper, sliced

1/2 Sweet Onion, sliced

Olive Oil

Salt and Pepper

Basil Mayo:

1 frozen basil cube, thawed

2 Tbsp. Earth Balance vegan mayo

1/8-1/4 tsp. Fresh Lemon Juice

Sliced Avocado

2 Rolls (Get a good roll from your supermarket bakery. I like a nice crusty roll or baguette)

Method

Pre-heat oven to 400 degrees.

Make the mayo by combining adding the basil and mayo in a bowl and stir to combine.  Next add lemon juice a sprinkle at a time until you reach desired taste, stir.  Put in the fridge to chill.

Make the mushrooms by adding all the ingredients, except mushroom caps, to a bowl and whisk together.   Pour the marinade in a 8-9 in. glass baking dish (not metal and).  Place mushroom caps in a swish them around getting the marinade all over them.  Now place them top down and spoon some of the marinade over so that it makes in pool.  Set aside at least 15-20 minutes.

Now place peppers and onions on a baking sheet, drizzle with olive oil, sprinkle with salt and pepper and toss with your hands.  Bake 15-20min.  Halfway through toss them around. 

When they're done, take them out and set aside.  Cover the mushroom dish with foil and bake in the oven 25 min.  Then take the foil off and flip them over.  Bake uncovered for another 10 minutes.

You can slice your roll and pop in the toaster to lightly toast.  I also remove some of the inside bread to make more room for the delicious toppings.

To assemble just spread some mayo on your roll and layer all your ingredients however you like and dig in!

Look at that nice char.  Who needs a grill!?

Currently working on recipe to use all that leftover marinade.  Do not throw this out!

Hummus and Avocado Pita

Maybe this isn't the most innovative recipe, I mean avocado, hummus, pita, some veggies, but sometimes it's the simplest things that are so delicious.  This is without a doubt one of my favorite sandwiches. 

 Most important, get a good hummus. Whatever your favorite one is but a creamy one works best, not so thick it's like a paste. I love The Perfect Pita hummus (sold at Whole Foods). It's local to the DC area. If you're elsewhere check out local Mediterranean or Middle Eastern restaurants or eateries that might sell their hummus. You'll get the best quality and most authentic. 

A match made in heaven - hummus and avocado.

Hummus and Avocado Pita Recipe

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Ingredients

1 pita pocket

Hummus

Avocado

Tomato

Onion

Cucumber

Lettuce

Method

Carefully slice your pita in half so you have to half circles.  Some pita are stuck together so to open the pocket, take each half and very carefully and slowly pry and peel open.  You can also use a knife.  Next put them in the toaster for a minute or two.  Don't let them burn or get too crisp.  Take them out and let the steam out of the pocket and let them rest a minute.  

Now, thinly slice your tomato, onion, cucumber (however much you want to use).  Slice or lightly mash some avocado (I use about half an avocado).  I like to sprinkly some sea salt on the sliced veggies but that's up to you.

Take some hummus and slather all inside both pita halves.  Don't skimp on the hummus.  Now layer your toppings in there and go to town.  It's messy deliciousness at it's best.



Mmmmmm...this is delicous.  Messy but oh so delicious.

Falafel Sandwich Under 300 Calories

Quick and easy sandwich made with store-bought falafel (not fried) for only 250 calories.  It's also good stuffed in half a whole wheat pita.

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Ingredients:


1 100 Calorie Slim Roll
2 Veggie Patch Falafel Chickpea Balls
2 Tbsp Hummus
Sliced Tomato
Sliced Red Onion
Lettuce

Toast roll. Meanwhile microwave falafel balls for 30-60sec to warm.

Spread hummus on one half of roll. Place the falafel balls on the other half of roll and press down with a fork to slightly flatten. Top with tomato, onion, lettuce and dig in!

250 calories, 8g fat, 8g fiber, 8g protein

Vegetarian Meatball Sub

1 - whole wheat hot dog bun or roll (100-130 calories)
3 - vegetarian meatballs
1/4c - tomato sauce (25-35 calories)
1 - light string cheese (60-75 calories)

Open bun and light toast
Place meatballs in center, peel string cheese and put on top and place back in oven until cheese is melted
Heat sauce in microwave and pour on top of sandwich.