Low-Fat Sandwiches

  1. refried bean sandwhich- I actualy made this one, and found it to be good. My way: mash boiled pinto means in bowl, add cumin, chile powder, salsa, and oregeno. Stir-should be spread consistency. spread on bread, add tomato & lettuce. notice that my version is not refried-simpler.
  2. Baked bean w/ mustard sandwhich. didn't try this one. you're on your own.
  3. Hummus- add cucumber, zuccini (courgette) slices. put on bread,pita


  1. Tofu salad. Believe it or not, this makes an excellent lunch spread, and this is coming from someone who usually HATES tofu. All you do is drain and mash a pound of tofu, mince up an onion or two, mince a cup or so of veggies (I like peppers in this best), a clove or two of garlic, mustard (ballpark mustard, which gives to spread a yellow turmeric colour) to taste (but don't skimp), and enough mayonnaise to give the spread the consisntency you like (I usually use around a half a cup, but many people prefer more). Mix it all together and add maybe a few spices (black pepper, celery seed) to taste and you've got an excellent salad spread. You can also make a spread with a different consistency by first freezing the tofu for a couple days and then thawing and following the same instructions as above.

    *ed note, I probably would omit mayo, or subsitute nonfat yogurt

  2. When you make falafel, make a bunch! Cold falafel makes a delicious sandwich. One way is to put them in a pita with lettuce and tomato and either tahini/lemon/garlic dressing or Italian salad dressing. Another is to use burger shaped falafel patties or to slice falafel balls in half and eat them on a regular sandwich with lettuce tomato and mayo. This makes an excellent lunch!

    *ed note, I make up bunches of tofu and lentil-walnut burgers as well as falafel and freeze them, pop one in a lunch bag in the morning along with sandwich fixings and heat them up in the microwave at lunch time. I have an aversion to all dried stuff that you add water to, but many people suggested Nature's Burger mix, or falafel mixes. At any rate, you should broil the burgers or fry them in a tiny bit of oil in a nonstick pan to reduce fat.

(Tim Biehler)

I don't know if you eat dairy but I add non-fat plain yogurt to my bean spreads. My nutritionist says they've increased the recommended calcium for women to 1200-1500 mg/ day and I wasn't getting anywhere near that much. Also the filafel I buy has a recipe for a cucumber yogurt dressing that is great and when made with nonfat yogurt has no fat rather than the very high fat content of tahini. It's made with yougurt, cucumber and mint and is delicious.

Finally, not quite a sandwich, health valley makes a vegetarian chili [buy 15 of their products and they'll send you a $2.50 rebate]. If he has a microwave available, pack up 2 corn tortilla's and a container of the chili plus some shredded vegies.

I dont know if this will appeal to you, but this is the way we make sandwiches in India. It is not very high in fat and could be made spicy.

First put green chutney on the sandwich (recipe follows).

then put slices of baked potato on the chutney layer.

then layer it with sliced tomatoes

then layer it with onions(if preferred)

green chutney

Blend the following:

  • 5 tbsp grated coconut
  • 1" ginger
  • 2-4 green chillies(depending on how spicy you want it - can be omitted)
  • 1/2 tsp salt
  • 1 tsp tamarind paste(available in indian grocery - a little gooey in texture)
  • 2 bunches of coriander(cilantro) leaves or mint

  • Tofu "egg" salad

    Put a block or two of firm tofu in the center of a dishtowel. Gather up the corners of the towel, and wring as much moisture out of the tofu as possible. Turn the crumbled, pressed, tofu into a bowl. Rinse out the towel or you'll have a mess on your hands. Mash the tofu thoroughly, or beat with a mixer. Season to taste with any or all of the following:

  • mustard or tumeric
  • pickle relish
  • chopped onion
  • chopped celery
  • salt and pepper
  • soy sauce
  • dash paprika
  • veg. worchester sauce
  • Tabouli made with soy grits substituted for part (1/3-1/2) of the wheat. Another wet filling. Try with pita bread.

    Here are some ideas for vegan sandwich fillings:

    1. Find a good recipe for lentil loaf and make a "lentil loaf" sandwich. About any good veggie cookbook has such a recipe. I could post one if there is interest. Garbanzo beans also make a good loaf. Add ketchup and mustard!
    2. I have a recipe at home for a nut/potato loaf which is very firm and sliceable. It is the best meat-loaf analog I've found (in 19 years) and is much easier than the recipe recently printed in Veggie Times. I will post this one.
    3. Buy or make smoked tofu. This makes a great sandwich.

    Although I don't know the proportions, I had a great eggplant spread, that can also be a salad. It had yogurt, lemon juice, garlic (a good amount), olive oil, eggplant, & some chopped up green bell pepper for crunchiness. The yogurt is just for consistency, so it can be replaced with something else.

    A recent discovery of mine is grilled vegetable sandwich. Just take an assortment of peppers, onions, garlic, mushrooms, eggplant, tomatoes, spices, etc. and grill them in your oven or on a bbq. They taste great on toasted onion rolls. Baked vegs are also good.

    Something I like to do is use pita bread and stuff with a salad- type mixture. Some of my favorites are:

    This is the time for fresh tomatoes in this part of the world. I had a glorious sandwich this weekend of heavy whole wheat toast, lovely sliced tomatoes (this is a new-to-me seedless variety), thin-sliced cucumbers, fresh ground pepper, and fresh basil leaves -- mayo on the toast.

    *ed note - could probably use a dijon mustard instead of mayo in alot of these

    Bean Spread

  • 1 pound dried northern beans
  • 1 head garlic
  • 1 t chili powder
  • 1/4 C tomato paste
  • 2 T lemon juice
  • Spices to taste: oregano, basil, fresh parsley, pepper, salt, thyme... whatever
  • Place beans in large pot, cover by 2" with water. Soak overnight, or at least 6-8 hours. Drain, re-cover with fresh water. Simmer for 3-4 hours until very tender. Drain. Blend until very smooth. Add remaining ingredients, blend again until smooth. Use as a sandwich spread, or as a bread dip. The flavor improves with several hours' refrigeration.

    1 pound cooked, drained white beans
  • 1 clove garlic, smashed
  • 2 T freshly minced parsley
  • 1 t lemon juice
  • asst'd spices to taste
  • Process well until smooth and use as a dip or as a sandwich spread.

    Hummous is really good. Fantstic foods make a box mix if you don't want to make your own. For the sandwich:

  • a couple of tablesppons of hummous
  • sprouts
  • tomato slices
  • shredded carrots
  • lettuce
  • My favourite things to wrap in a flour tortilla are:

    I've been enjoying a slice of barbequed tofu with roasted hot green pepper on it on raisin pecan bread.

    I'm reluctant to put in lots of oil when I make hummus, but I do the following: save the cooking water when you drain the chickpeas and add small amounts of this while blending until it is as runny as you like it. Also, try more lemon juice. I like a lot of lemon juice, usually more than recipes call for.

    A tip: If you like spicy foods (I do!) try grinding some dried red chillies into the hummus mixture when you're making it. No more than two or three though, or else you won't be able to eat it. It also seems more filling if it's hot (important if you're trying to watch your weight).

    One of my favourites is to first lightly toast 2 slices of bread. Then put mustard (brown stuff) on, slices of onion, some swiss cheese, then some sauerkraut. Sprinkle with some salt, fresh ground pepper, and caraway seeds. Microwave for just a couple of minutes (or less).

    *ed note - okay, so it's not low fat, but looks good for a splurge!

    1. Take a block of tofu and mash it with some (prepared, ballpark) mustard, whatever chopped veggies appeal to you, and spices (onion and garlic powder, black pepper, celery seed, dill weed, whatever turns you on). This is REALLY good, and relatively low in calories. The only problem is that it takes some practice to find what exactly you like in it.
    2. ole slaw sandwiches are great. Just take shredded (I use a food processor to chop it fine) cabbage, and a carrot or two. Usual cole slaw dressing is non-vegan, but I find that it is also good if you just dress it with vinegar, black pepper, and celery seed. Use it like a sandwich spread, with lettuce.


    This isn't a sandwich, but I like to make Vegan Sushi rolls. Last night I made some with carrots, avocado, macadamia nuts, and Umeboshi Plum paste. I'm going to have the leftovers for lunch today. Yum. I even brought in some wasabe powder and tamari... Yes, I'm stylin'! -Pat

    *ed note - what a great idea!

    Olive Salad

    From Jeff Smith's _The Frugal Gourmet Cooks with Wine_:

  • 3 large cloves of garlic, crushed
  • 1 Cup pimento stuffed green olives, chopped
  • 1 Cup black olives, chopped
  • 1/2 Cup roasted sweet peppers, chopped
  • 1 Cup olive oil
  • 3 Tbsp fresh parsley, chopped
  • 2 Tbsp white wine vinegar
  • Mix all of the above and let stand overnight before making the sandwich.

    Recipe for a Tofu Sandwich Spread that we serve at the Maryland Food Co-op:

  • One block fresh tofu (not "silken", freshness is important)
  • Celery chopped fine
  • Finely chopped onion, or onion flakes
  • Tumeric, Tamari or Shoyu, Parsley, Chili peppers (opt.), paprika,
  • oil (canola, peanut, etc.)
  • Directions: mix ingredients.


    My own "tofu burger" recipe calls for

  • 1 lb. firm (or extra-firm) tofu
  • 1 tablespoon (or to taste) cumin
  • 1/4 cup tamari
  • 1/2 cup (approximately) flour
  • Try additional seasonings.

    My favorite is just frying a slab of tempeh (about 1/2 to 3/4" thick). Spinkle on soy sauce, add sauteed onions and mushrooms, sliced tomato, letuce, mayo.