*ed note, I probably would omit mayo, or subsitute nonfat yogurt
*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.
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)
Blend the following:
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:
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:
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
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.
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:
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!
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!
From Jeff Smith's _The Frugal Gourmet Cooks with Wine_:
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:
Directions: mix ingredients.
My own "tofu burger" recipe calls for
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.