The humble sandwich. A quick lunch. An easy dinner. A meal on the go. A bar snack. Cold or hot, big or small, vegan or otherwise... the versatility of being able to put delicious fillings between two slices of bread means the sandwich is still as popular as ever.
What are the best vegan sandwich fillings out there? Just because you are skipping the animal products does not mean you should miss out on a good sarnie.
There is so much more to a sandwich than just ham and cheese.
Looking for easy vegan lunch ideas? Then look no further. Check out these non-meat sandwich fillings.
But first, let’s look at breads and spreads for vegans.
The bread & the spread
Before you jump in with any old bread, check that it is vegan.
Most should be vegan-friendly, but for more info on what to look out for, check out Vegan bread: Can I eat bread on a vegan diet?
You have now found your perfect bread. Now for the ideal spread!
Since the boom of veganism in the UK, the range of vegan alternatives and food products has grown.
And since vegans will not be spreading traditional butter on their sarnies, you may look for a vegan margarine (i.e. made from only plant-based ingredients), or prefer to use coconut oil or a nut butter.
Hummus makes a great sandwich spread too, as does a vegan mayo.
Get the lowdown on vegan spreads
and then you can move on to choosing your perfect vegan sandwich fillings.
‘Tuna’ chickpea sandwich filling
This take on a tuna sandwich is a quick vegan lunch idea that you will reach for, time and time again.
This filling need not just be for sandwiches - make up a little extra to stir through pasta or have alongside a baked potato the next day.
‘Tuna’ chickpea ingredients (makes 4 sandwiches):
- 1 tin of chickpeas
- some vegan mayonnaise
- chopped red onion or spring onion
- a large pinch of nutritional yeast
- a pinch of salt and pepper
Chopped capers and seaweed flakes are optional, but add a lovely depth to the flavour, especially the seaweed that makes it a bit more tuna-like, if you fancy that sort of thing!
After draining the chickpeas, mash them lightly with a fork.
Add a good dollop of mayonnaise and mix it in until you get the consistency you want
Add onion to taste, then the remaining ingredients and combine. This chickpea sandwich filling is great in a sandwich with salad too. Enjoy!
Chickpeas are a great vegan sandwich filler. For another chickpea-based idea check out these vegan meatball subs
The vegan cheese toastie
There is nothing quite as comforting as a toasted cheese sandwich, so do not let being vegan stop you enjoying the delight that is a cheese toastie.
Once you have found your favourite vegan cheese alternative, slice it up thinly, and get ready to assemble your toastie.
It can be as simple as a bread-cheese-bread combo, or you can go wild and introduce a little chutney too.
Butter one slice of your bread (with your vegan spread, of course), and put it buttered side down into a frying pan over a medium heat.
Add the chutney (if using), and cheese on top. Butter another slice of bread, and complete your sandwich, butter side up.
Cook the sandwich for a few minutes, pressing down with a spatula, and then flip the toastie over and cook for another few minutes, until both sides are toasted. Serve warm. Yum.
‘Egg’ tofu sandwich filling
Desperate for an egg sandwich, but had not even realised there was a vegan alternative?
Well now you know, tofu is a brilliant egg substitute for a vegan sandwich filling. If you have any tofu sandwich filling left over (we will not blame you if you don’t!), then it will keep in the fridge for up to three days.
It may separate a little, so just give a stir to bring it back together again.
‘Egg’ tofu ingredients (makes 4 sandwiches):
- 250g pack of firm tofu
- large pinch of nutritional yeast
- ½ teaspoon turmeric
- 4 tablespoons of vegan mayonnaise
- ½ teaspoon mustard
- a large handful of cress
- ½ red onion (finely chopped)
- salt & pepper to taste
Drain your tofu and squeeze it to remove as much water as possible. We find pressing it in a muslin or some kitchen paper for a few minutes dries it out well. Nobody wants a soggy sandwich, so do not miss this step out!
Roughly chop the tofu then crumble it into a mixing bowl.
Add the remaining ingredients, finishing with salt and pepper to taste. We love this with lots of freshly cracked black pepper.
Spread the filling onto your bread, and we recommend a couple of slices of tomato in this sandwich too. Eat immediately!
Shop Vegan Food & Drink
19th January 2021