Ultimate 4-Layer Vegan Sandwich

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
34%
Ultimate 4-Layer Vegan Sandwich
15 min.
4
202kcal

Suggestions


Are you ready to elevate your sandwich game? The Ultimate 4-Layer Vegan Sandwich is a delightful, mouthwatering masterpiece that will satisfy your cravings while keeping it healthy and completely plant-based. Packed with vibrant flavors and nutrient-dense ingredients, this sandwich is not only vegan, but also gluten-free and dairy-free, making it the perfect choice for anyone with dietary restrictions or simply looking to enjoy a more wholesome meal.

In just 15 minutes, you can whip up this stunning multi-layered delight that serves four, making it ideal for a quick lunch, a snack, or even as an impressive appetizer for gatherings. With creamy avocado slices, delicious sun-dried tomatoes, and a flavorful homemade hemp basil pesto, every bite bursts with freshness. It’s not just a feast for the taste buds; it’s a feast for the eyes too!

The combination of hearty, sprouted grain bread or crispy Bibb lettuce adds a satisfying texture that pairs perfectly with the rich flavors of hemp seeds and zesty lemon juice. Plus, it's a fantastic way to sneak in those leafy greens and healthy fats while keeping calorie counts in check, with only 202 kcal per serving!

Whether you’re a seasoned vegan or simply looking to introduce more plant-based meals into your diet, this sandwich will quickly become a staple in your culinary repertoire. So grab your favorite ingredients and let’s get to making the Ultimate 4-Layer Vegan Sandwich that everyone will rave about!

Ingredients

  • 0.5  avocado thinly sliced
  • servings pepper black freshly ground to taste
  • 0.3 teaspoon grain sea salt to taste fine
  • cup basil leaves fresh
  • large garlic clove 
  • 0.3 cup hemp seeds hulled
  • tablespoons water 
  • tablespoons juice of lemon fresh
  • servings lettuce 
  • 0.3 cup oil-packed sun-dried tomatoes ( 6)
  • tablespoon olive oil extra-virgin to taste
  • pinch pepper flakes red
  • pinch salt & pepper 
  • servings sprouted-grain bread (or wraps or Bibb lettuce)
  • tablespoons sun-dried tomato hemp basil pesto (from above)
  • slices tomatoes thin
  • tablespoons water 

Equipment

  • food processor
  • bowl
  • toaster

Directions

  1. For the pesto: Mince garlic in a food processor.
  2. Add the rest of the pesto ingredients and process until the pesto is smooth, stopping to scrape down the bowl as needed.Toast the bread in a toaster.
  3. Spread bread with hummus and pesto (one on each).
  4. Layer on the avocado, tomato, and lettuce.
  5. Sprinkle on red pepper flakes, salt, and pepper. Slice in half and enjoy!

Nutrition Facts

Calories202kcal
Protein14.93%
Fat61.47%
Carbs23.6%

Properties

Glycemic Index
73.88
Glycemic Load
1.85
Inflammation Score
-7
Nutrition Score
12.327391303104%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.11mg
Apigenin
0.12mg
Luteolin
0.03mg
Kaempferol
0.14mg
Myricetin
0.07mg
Quercetin
1.33mg

Nutrients percent of daily need

Calories:202.18kcal
10.11%
Fat:14.61g
22.48%
Saturated Fat:1.73g
10.8%
Carbohydrates:12.62g
4.21%
Net Carbohydrates:7.8g
2.84%
Sugar:5.34g
5.93%
Cholesterol:0.6mg
0.2%
Sodium:269.88mg
11.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.98g
15.97%
Vitamin K:57.93µg
55.18%
Phosphorus:213.77mg
21.38%
Manganese:0.43mg
21.3%
Vitamin A:1018.95IU
20.38%
Fiber:4.81g
19.26%
Iron:3.38mg
18.78%
Folate:63.04µg
15.76%
Potassium:532.41mg
15.21%
Vitamin C:12.27mg
14.88%
Copper:0.23mg
11.71%
Vitamin B1:0.15mg
10.31%
Magnesium:36.75mg
9.19%
Vitamin E:1.26mg
8.39%
Vitamin B6:0.16mg
8.13%
Vitamin B3:1.59mg
7.94%
Vitamin B2:0.13mg
7.39%
Calcium:67.58mg
6.76%
Vitamin B5:0.61mg
6.13%
Zinc:0.63mg
4.17%
Selenium:0.9µg
1.28%