hipster hemp vegan sandwich

When ordering a vegetarian sandwich while dining out, quite often the main ingredient in it is cheese … or even three cheeses! That can certainly make it delicious. But if you’re anything like me, one of the reasons to choose a vegetarian sandwich is for fresh plant-based ingredients and a burst of healthfulness. But how do you get enough protein? Here’s my super simple (and tasty!) handmade pick that’s got a nice punch of protein.

While you can’t order this up, it’s so easy to make this satisfying sandwich yourself if you’ve got 10 minutes to spare! And if you’ve got 15 minutes, go ahead and glam up the sandwich further, like with a large grilled Portabella mushroom cap. (HINT: A perfect pick for Meatless Monday!)

Calories saved: 72

Why it’s better for you? Fiber, omega 3s, and plenty of plant-based goodness!

hipster hemp vegan sandwich

Ingredients

Instructions

Stir together the hemp seeds and hummus to form a paste in a small bowl. Spread onto 1 slice of the bread.

Top with the basil, onion, avocado, salt, and pepper.

Toss together the arugula and lemon juice in a medium bowl. Add to the sandwich.

Top with remaining bread slice and serve.

Notes

Per serving: 450 calories, 19g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 570mg sodium, 53g total carbohydrate, 15g dietary fiber, 12g sugars, 19g protein

3.1

http://jackienewgent.com/2016/03/vegan-sandwich/

The “Before” Version

Compare to Potbelly Sandwich Shop Vegetarian Sandwich

http://www.potbelly.com/food/nutrition.aspx

Per serving: 522 calories, 22g total fat, 13g saturated fat, 0g trans fat, 57mg cholesterol, 990mg sodium, 57g total carbohydrate, 6g dietary fiber, 4g sugars, 29g protein

Tasteover Tips

Choose bread for your sandwich wisely; it should be tasty on its own—and ideally packed with nutritional richness (including protein) and cuisine interest.

Go beyond mustard or mayo and create your own sandwich spread that marries well with the other ingredients and enhances the sandwich experience, like my hemp seed spread made simply with hummus and hemp seeds.

Be sure your sandwich has a balance of textures, like creamy and crisp.

#MeatlessMonday