The iconic sandwich of New Orleans, deconstructed: this grain-free salad looses the bread and keeps all the good stuff. If you miss the bread, toss in some torn croutons, ideally made from seeded Italian bread. Other swaps: we got rid of the meat, upped the beans, …
Brown-bag lunch that’s not a sandwich? Easy. Protein- and fiber-rich chickpeas pair with olives, arugula and a bright lemony dressing for a fresh, simple mid-day meal. Makes 2 servings 1 15-ounce can chickpeas, rinsed and drained 1 6-ounce jar artichoke hearts, drained and chopped 1/3 …
The iconic Vietnamese sandwich is an easy vegan swap—just lose the pork, swap fried or baked tofu, and double up on the fresh stuff. Really, it’s all about the pickled vegetables and the bread—the term “banh mi” refers to the loaf, traditionally a light, thin baguette made from a combination of rice and wheat flour, available at Vietnamese or Chinese markets. Or you can substitute a 6-inch-long segment of a traditionally baguette, or a ficelle—a very thin type of baguette.
Vegan Banh Mi with Fried Tofu
Makes 1 sandwich
1/4 cup rice vinegar or apple cider vinegar
2 teaspoons agave or sugar
1/2 to 1 teaspoon red chili pepper flakes
1/4 cup shredded daikon radish, shredded
1/4 cup shredded carrot
1 Vietnamese baguette
1 tablespoon low-fat, fat-free or regular mayonnaise
1 teaspoon red chili sauce
1/4 teaspoon low-sodium tamari or soy sauce
1 cup fried tofu cubes or baked tofu
2 strips English cucumber, 6 inches long by 1/4-inch thick
6 sprigs fresh cilantro
6 to 8 cherry tomatoes, thinly sliced, or 4 thin slices of tomato
4 lettuce leaves, torn to fit bread
- Preheat oven to 350 degrees F.
- Combine vinegar, honey and red pepper flakes in a small bowl. Add radish and carrot, and stir to mix. Let stand, stirring frequently to mix, for 15 to 30 minutes.
- Split baguette in half lengthwise. If using a regular baguette, hollow out bread in center with your fingers, leaving a trough. Place on a baking sheet and crisp in a 350 degree oven for 5 minutes. Remove from oven and let cool slightly.
- Spread mayonnaise on both sides of bread. Sprinkle mayonnaise with red chili sauce and tamari.
- Slice tofu into thin pieces, and assemble on one half of bread. Cover with cucumber strips and cilantro.
- Pour excess liquid out of bowl with carrot-radish mixture. Squeeze mixture to remove extra liquid. Top sandwich with carrot-radish slaw, tomatoes and lettuce leaves. Sprinkle lightly with sea salt and white pepper.
- Top with other half of bread. Press down firmly. Leave whole, or in half on the diagonal, and wrap tightly in foil.
Originally published in Vegetarian Times.
Makes 4 tacos 1 cup cooked or canned and rinsed black beans 1/2 cup prepared salsa 2 minced garlic cloves 2 1/2 teaspoons cumin 1 tablespoon olive oil 2 cups thawed frozen corn, drained and patted dry 1/4 teaspoon coarsely ground black pepper Dash cayenne …
2 8-inch low-carb, gluten-free or whole-grain tortillas
1 small zucchini (1/2 pound)
1 small yellow summer squash (1/2 pound)
10 to 14 thin asparagus spears, tough bottoms removed
2 small red peppers, cored and cut into 1/2-inch-wide strips
1 tablespoon olive oil
1/4 small avocado, mashed
1/2 cup cooked or canned and rinsed white beans
Cayenne pepper or Sriracha sauce
1 small garlic clove, pressed
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves
- Trim tops and bottoms from zucchini and squash; slice zucchini and squash lengthwise 1/4-inch thick. Spread on a baking sheet along with the asparagus and red pepper strips. Drizzle oil over vegetables and use hands to lightly coat both sides of vegetables. Sprinkle lightly with sea salt and black pepper.
- Preheat grill and grill vegetables for 4 to 6 minutes on both sides, until lightly charred. (Alternatively, preheat oven broiler and broil vegetables on high for4 to 6 minutes per side.) Remove 1 pepper and set aside for Later Lunch.
- While vegetables are grilling, in a small bowl, combine avocado, whit e beans and garlic. Mash and stir together until very smooth and completely mixed. Season with cayenne or Sriracha sauce.
- To assemble wraps, evenly spread half of bean mixture over each tortilla. Lay basil leaves across bean mixture.
- Lay half of the zucchini, squash, asparagus and red pepper lengthwise on the center third of one tortilla; reserve remaining vegetables for Later Lunch. Scatter red onions across top of vegetables. Scatter arugula atop onions. Repeat with remaining tortilla.
- Fold bottom third over vegetables and roll up tightly. Cut wrap in half on the diagonal. Serve immediately, or individually wrap each half in foil or wax paper and refrigerate.