The Ultimate Plant-Based Sandwich with Smashed Avocado

As families spend more time at home, Americans have taken comfort in an old favorite: bread. In fact, a 20-year trend of declining grain food consumption has been reversed. And that isn’t a bad thing in my opinion. Dairy-free bread provides B vitamins, magnesium, selenium, iron, folate, and fiber, and allows you to make this plant-based sandwich, which is loaded with even more nutrients!

The Ultimate Plant-Based Sandwich with Smashed Avocado

Really, the options are endless for making this your favorite, mighty, plant-based sandwich. But here are some suggestions to get you started.

Choosing your Dairy-Free Bread

I’m really not sure why the Grains Foundation, chose what looks like a rustic country-style bread. We’re all about the whole grains! Especially since they add a nice dose of protein to this light meal. If I were going with store-bought, I would compliment these fresh vegetables with a hearty, earthy, sprouted bread, like Silver Hills Bakery. That’s my current favorite, but you might like some of these other options in our Dairy-Free Bread Reviews. That list includes gluten-free options too!

If I had some time, I would bake some homemade bread. This 100% Whole Grain Bread Recipe is one that we’ve made for years. It’s amazing when sliced thick for sandwiches. Trust me, you haven’t truly experienced a sandwich until you’ve had it on home-baked wheat bread.

Topping Tips for Your Ultimate Plant-Based Sandwich

I’m sure you have even more ideas, but here are some more toppings that I love on veggie sandwiches:

• Sliced or Chopped Olives
• Sprouts
• Roasted Bell Peppers
• Baby Spinach Leaves
• Shredded Cabbage
• Chopped Artichoke Hearts
• Roasted Beet Slices
• Smashed Chickpeas (adds some protein; can combine with a little mayo or vegan mayo)
• Tofu (smashed and seasoned with the avocado; adds some protein)

This plant-based sandwich recipe with photo was shared with us by the GrainFoodsFoundation.org.

Special Diet Notes: The Ultimate Plant-Based Sandwich

By ingredients, this recipe is dairy-free / non-dairy, egg-free, nut-free, peanut-free, soy-free, vegan, and vegetarian. It can also be gluten-free and even grain-free. Just be sure to pick the bread that suits your dietary needs.

Grain Foods Foundation

The Ultimate Plant-Based Sandwich

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Look for ripe, in-season vegetables, if possible. They will be sweetest and crunchiet at their peak. See tips in the post above for more ingredient options.

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 2 sandwiches

Course: Entree

Cuisine: American

Calories:

Ingredients Method

Ingredients

  

1x2x3x?

• ½ ripe avocado peeled
• 1 tablespoon fresh lemon juice
• ⅛ teaspoon salt
• 4 slices dairy-free bread see post above
• 4 slices tomato
• 8 slices cucumber
• 12 slices sweet bell pepper
• 2 tablespoons red wine vinegar balsamic vinegar, or balsamic reduction
• 2 lettuce leaves

Method

 

1. In a small bowl, smash together the avocado, lemon juice, and salt.
2. Spread the mixture evenly over two bread slices.
3. Place the tomato slices, cucumber slices, and pepper slices over the avocado mixture. Drizzle each with the vinegar.
4. Top with the lettuce leaves and the two remaining bread slices to create two sandwiches.

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