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