Vegan sandwiches, oh no you didn't! (oh yes I did).
I have been getting a lot of emails lately from super nice people trying to figure out how to go vegan. That's something I want to help with! I don't usually need to help people with the why, I mean it's pretty clear to us all, right? Animal cruelty, health, environmental, whatever your reason, there are many, many whys. The hows on the other hand, are not as obvious. At least not yet! It's all about replacing old habits with new ones.
One question that keeps reoccurring was "what do I bring for lunch?" Soups, salads, and sandwiches, baby! Just because you're eating vegan doesn't mean you have to go way out of your comfort zone. So I designed these 5 Vegan Sandwiches (one for every day of the work or school week), to be delicious, easy, and familiar!
The Chickpea Salad Sandwich, Cashew Ricotta, Tofu Salad Sandwich fillings and the Tofu or Tempeh Bacon, can all be made in advance and stored in an airtight container in the fridge. If you really like one sandwich, make a big batch and eat it all week long! I love all of these sandwiches but am pretty much obsessed with chickpeas so I eat the Chickpea Salad ALL THE TIME. Go ahead, I dare you not to like it!
Chickpea Salad Sandwich
This sandwich is just like a chicken or tuna salad sandwich but instead, chickpeas are used. It's so yummy and satisfying!
Servings: 4 sandwiches
Calories: 228kcal
Ingredients
- 1 19oz can chickpeas (2 cups), drained and rinsed
- 3 tablespoons vegan mayonnaise
- 1 tablespoon dijon mustard
- 2 teaspoons capers
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 ribs celery, chopped
- ¼ red onion, chopped
- 8 slices bread or toast, or 4 tortillas.
- Lettuce or other veggies for topping
Instructions
- Add the chickpeas to a food processor along with the vegan mayonnaise, dijon mustard, capers, salt and pepper. Pulse stopping to scrape the sides, until the mixture is mashed but still has texture.
- Add in the celery and red onion and pulse to incorporate.
- Spread the chickpea salad on bread or in a wrap and top with your favourite veggies.
Nutrition
Calories: 228kcal | Carbohydrates: 30g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 582mg | Potassium: 163mg | Fiber: 2g | Sugar: 4g | Vitamin A: 90IU | Vitamin C: 1.2mg | Calcium: 85mg | Iron: 2mg
Did You Make This Recipe?Tag @itdoesnttastelikechicken on Instagram and Hashtag #itdoesnttastelikechicken
Cashew Ricotta & Cucumber Sandwich
This simple sandwich is great served open face or as a classic cucumber tea sandwich.
Servings: 2 open face sandwiches
Calories: 168kcal
Ingredients
- 2 slices bread or toast
- 4 tablespoons Homemade Vegan Cashew Ricotta
- 12 slices cucumber
- Fresh ground pepper
Instructions
- Spread the bread or wrap with a thick, delicious layer of Cashew Ricotta, top with cucumber slices and a grind of pepper.
Nutrition
Calories: 168kcal | Carbohydrates: 18g | Protein: 5g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 262mg | Potassium: 108mg | Fiber: 3g | Sugar: 3g | Vitamin A: 31IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 1mg
Did You Make This Recipe?Tag @itdoesnttastelikechicken on Instagram and Hashtag #itdoesnttastelikechicken
T.L.T. Sandwich
Tempeh Lettuce and Tomato Sandwich!
Servings: 2 sandwiches
Calories: 371kcal
Ingredients
For the tempeh:
- 2 tablespoons maple syrup
- 1 tablespoon soy sauce
- 1 tablespoon olive oil plus more for frying
- 1 teaspoon liquid smoke
- ¼ teaspoon garlic powder
- ¼ teaspoon paprika
- ½ block tempeh 125g, sliced into thin strips
For the sandwich:
- 4 slices bread toast, or tortilla
- 2 tablespoons vegan mayonnaise
- 4 lettuce leaves
- 1 tomato sliced
Instructions
- Mix all the tempeh marinade ingredients together in a flat shallow dish or resealable bag. Add the tempeh and lightly toss to coat. Let marinate for a minimum of 10 minutes or as long as a few days when kept covered in the fridge.
- Heat olive oil in a pan and fry the tempeh for about 8 minutes per side or until browned and crispy. As the strips cook keep spooning the leftover marinade on top until you run out. The marinade will turn into a sticky glaze that will taste extra amazing!
- To assemble the sandwich, spread a slice of bread or tortilla with vegan mayonnaise, top with lettuce, tomato and the tempeh.
Nutrition
Calories: 371kcal | Carbohydrates: 44g | Protein: 7g | Fat: 17g | Saturated Fat: 2g | Sodium: 894mg | Potassium: 259mg | Fiber: 2g | Sugar: 16g | Vitamin A: 3675IU | Vitamin C: 8.7mg | Calcium: 116mg | Iron: 2.6mg
Did You Make This Recipe?Tag @itdoesnttastelikechicken on Instagram and Hashtag #itdoesnttastelikechicken
Tofu Salad Sandwich
This sandwich is just like an egg salad sandwich but instead of egg, tofu is used. It's every bit as creamy and delicious!
Servings: 2 sandwhiches
Calories: 356kcal
Ingredients
- ½ block firm or extra-firm tofu
- ¼ cup vegan mayonnaise
- 1 tablespoon dijon mustard
- 1 teaspoon capers
- ¾ teaspoon black salt or regular salt (see notes)
- ½ teaspoon turmeric
- ¼ teaspoon black pepper
- 1 rib celery, chopped
- ½ red pepper, chopped
- ¼ red onion, chopped
- 4 slices bread or toast
- Lettuce or other veggies for topping
Instructions
- Add the tofu, mayonnaise, mustard, capers, salt, turmeric, and pepper to a food processor. Blend stopping to scrape the sides as needed until the tofu is broken down, but still contains a bit of texture. Add in the celery, red pepper, and red onion and pulse to incorporate.
- Spread the tofu salad on bread or toast and top with veggies as desired.
Notes
Black salt (also called kala namak) is a salt that tastes just like eggs. It's actually pink in colour, but don't confuse it with Himalayan salt which is different. Use it anywhere you want an egg-y taste. It can be found in Indian grocery stores or online.
Nutrition
Calories: 356kcal | Carbohydrates: 34g | Protein: 6g | Fat: 20g | Saturated Fat: 2g | Sodium: 1453mg | Potassium: 236mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1020IU | Vitamin C: 39.6mg | Calcium: 85mg | Iron: 2.4mg
Did You Make This Recipe?Tag @itdoesnttastelikechicken on Instagram and Hashtag #itdoesnttastelikechicken
PB & J Sandwich
This often over looked sandwich is so comforting and classic, or you can get your fancy pants and jazz it up with different nut butters, and all sorts of nice jellies.
Servings: 1 sandwich
Calories: 450kcal
Ingredients
- 2 tablespoon peanut butter (or other nut butter)
- 2 tablespoons strawberry jelly (or other jelly flavours)
- 2 slices bread or toast
Instructions
- Spread the peanut butter on the bread. Top with the jelly and then the final layer of bread.
Nutrition
Calories: 450kcal | Carbohydrates: 61g | Protein: 13g | Fat: 18g | Saturated Fat: 3g | Sodium: 450mg | Potassium: 309mg | Fiber: 4g | Sugar: 25g | Vitamin C: 3.5mg | Calcium: 91mg | Iron: 2.8mg
Did You Make This Recipe?Tag @itdoesnttastelikechicken on Instagram and Hashtag #itdoesnttastelikechicken
Bon Appetegan
Sam.
Ritika @ R&M says
I'm so excited to try tempeh! Your T.L.T looks scrumptious!
Sam Turnbull says
Thank you! I love the tempeh cooked this way, I hope you do too 🙂
Mary Ellen Millbranth says
I just made the Chick-Pea Salad and I just couldn't believe it. It is SO good. I added the lemon juice as one reviewer suggested. Not sure exactly what it tastes like - tuna salad? - but it doesn't matter. The point is, it is just delicious. Even served it to a non-vegan yesterday and she loved it but couldn't guess what it was. Wonder if it would taste like egg salad if you added black salt - I'll have to try it. Going to try the tempeh bacon next. Home grown tomatoes are at the farmer's market and i am so craving a TLT! Another 5 star hit Sam! (It still won't let me select the stars).
Sam Turnbull says
Just saw this comment. Thanks so much Mary!! So excited you loved the chickpea salad so much, it's one of my go-to's as well! 😀
Joyce says
Since God VERY CLEARLY states in His word--you know, the Bible?--that He gave animals to man for food as well as for work, I have no qualms at all about eating meat, other than pig meat and bottom scavengers of the oceans.
Sam Turnbull says
I'm not religious, but I am pretty sure the bible also says "Thou shalt not kill". I don't think there is any subtext that says unless it has four legs, or fur, or fins, or wings... Here are some other quote from the bible that might interest you. I also suggest watching Earthlings.
Lauren says
I have just come across your comment and i am stunned by it. Of course everyone is entitled to their religious views, however as Sam said the Bible clearly says 'thou shalt not kill.' We as humans are animals ourselves, and to say that animals were put here for our consumption alone is entirely incorrect. People don't think twice about eating a cow or fish or a chicken, but would be appalled if someone were to say eat a dog? I do not understand this logic for the life of me. All life is sacred and all living things including us as well as animals have feelings and pain receptors and it is SO wrong to put animals through the torture that they go through just to let us have say a sausage at the dinner table. Educate yourself.
P.S Sam i love your blog so much i make your recipes pretty much everyday! Keep up the good work I cant wait for your cookbook! X
Sam Turnbull says
Thank you so much Lauren! I'm working on it hard, can't wait to share it 😀
Tierra says
Why randomly comment this? Like seriously, what's the point? I don't go to meat based blogs and start talking about spiritual enlightment (not to be confused with your smitey god) and veganism. And even if you think this GOD of yours wants you killing and eating living things because you're feeling a bit peckish, are you so ignorant to consider the environmental reasons to not eat meat? Like you know, the destruction it's doing to the planet. The place we live
Sam Turnbull says
Thanks for your support Tierra. Yeah, I don't understand why people comment this kind of thing either, especially on a sandwich recipe! That's why I just try to do my best to inform them. You're absolutely right, the environment is another great reason. I'm sure you have seen it but for those who haven't, I highly recommend the documentaryCowspiracy which looks at the environmental impacts of animal agriculture.
Roberg says
Hi Sam,
Do you know about internet trolls?
Veganism is always attacked by internet trolls.
Sam Turnbull says
I sure do! I get them frequently. I'm always happy to respond to questions 🙂
Janet says
Thank you for taking up for our animal kingdom. I love animals and they have a right to live also. Thanks for your recipes.❤️
Sam Turnbull says
You're welcome!
Marian Lorrison says
I can't believe Joyce has the nerve to push her religious carnivorous ideas here on a vegan blog and recipe site. Pull your head in Joyce and keep your comments to yourself or make them somewhere else, not here. Your views are not welcome, to this reader at least.
Sam Turnbull says
Thanks Marian. Yeah, it's funny to me that some people go out of their way to find a vegan blog and then post a comment with opposing views. I have never gone to a meat-focused blog and left comments. I honestly feel it's because there is some underlying guilt there and they feel the need to defend themselves. I'm always happy to provide new information to them 🙂
catman says
Not sure what religion has to do with this recipe.
This is a matter of preference, not a matter of faith. Eat animals or don't eat them; it's your choice. Do you think it's sinful NOT to eat animals?
Just wondering: do you kill your own food, or do you let that unpleasantness be handled out of sight, out of mind?
My wife isn't vegan, nor are my grown children. I went vegan something like 35 years ago. I don't care what other people eat, but you seem to have an opinion about MY food.
Peace.
Tsyana Young says
For the vegan bacon, can I sub maple syrup with honey and maple extract.
Sam says
I don't cook with honey as it isn't actually vegan, so I am not sure, but I don't see why it wouldn't work.
veggielvr says
*the mod was to the chickpea salad sandwich.
Sam says
Oooh I love the addition of lemon juice! Thanks for the tips. So happy you love the recipe 🙂
veggielvr says
Just wanted to share a modification I made that took this already amazing recipe to a whole new level: I added 2-3 Tbs of lemon juice. Wow! It sweetened it up and made the mixture stick together even better! Thanks for this recipe! I make it all the time!
kj says
if you freeze tofu before cutting into chunks for 'chicken salad', it will take on a more 'chicken' texture and makes for a better salad mixture.
Sam says
Yes, it becomes kind of spongey. It's a great technique for a different texture, and it sucks up sauces well. 🙂
Rejeanne says
I am new to vegan way. My daughter is vegan so I like to try too. About the freezing of tofu... you press the water out before freezing or you leave it in? Thank you
Sam Turnbull says
Nope, you can just toss the package of extra-firm tofu in the freezer as is. Then thaw completely, and you will be able to squeeze out the water almost like a sponge. 🙂
Megan says
Hi...I am 3 months into a nutritarian diet, and am learning many new ways to cook with nuts, especially sauces, dips and salad dressings. BUT, I live in Costa Rica, so it is not possible for me to get miso paste and nutritional yeast. These seem to appear over and over again in sauce-type recipes, so I don't know what to do. Any good alternatives?
Sam says
Happy 3 months! Both nutritional yeast and miso paste can be ordered online but I am not sure if that can be found with delivery to Costa Rica. You might want to search online and see if you can find some place. Otherwise, both nutritional yeast and miso paste are used for flavour in most recipes. So you can either skip it, and boost up some of the other flavours, or you can try substituting it. For nutritional yeast, you can try substituting powdered cashews or pine nuts, or perhaps a small amount of vegetable bullion powder. For miso paste you could try marmite, a mix of soy sauce and tomato paste, or tahini and soy sauce. I hope that helps!
Anonymous says
The tempeh blt is a must! Don't let it scare you, tempeh is super easy to make, not to mention the texture will have you wondering why you bothered with bacon for so long. Thanks for another fantastic recipe!
Sam says
You're very welcome! Yes, I love me some T.L.T's!! Yum!
Melissa Moritz says
I made the chickpea salad sandwich this morning. It tastes exactly like a tuna fish salad sandwich. YUM!
Samantha Turnbull says
That's great! So glad you enjoyed it Melissa. 🙂
Beth @Goodness Gracious Living says
I'm not vegan, but these look delish! Pinned for sure. Thanks for sharing 🙂
Samantha Turnbull says
Thank you Beth, and thank you for sharing!
Jen says
The vegan ricotta is my new favorite thing. In fact, it's the new favorite thing of several of my friends right now, too! I attended a potluck-style party recently, at which the hostesses asked me to bring an appetizer. I made the vegan ricotta according to the recipe, except that I deliberately made it a little extra lemony so that the lemon flavor came through as a high note (though, of course, not so lemony that it made me pucker) and I served it as a dip with simple crudités - carrots and cucumber slices. I called it "yummy lemon dip" so that the folks who might scrunch their noses at a name like "vegan ricotta" had no nose-scrunching ammo. Not only did the entire bowl of creamy deliciousness disappear inside of about ten minutes, but one of the hostesses pulled me aside and said, "You could stock my fridge with that anytime! Is it hard to make? Can you bring it to the next party?" As an extra added benefit, even the folks with food sensitivities were included in the noshing -- although if we'd had someone who couldn't handle nuts I suppose that would have been an issue. (We didn't.) Between me and everyone else at the party, we had gluten-free folks, vegan folks, sugar-free folks, dairy-free folks, and folks trying their damnedest to keep to their New Year's Resolutions. Everyone was happy. And clamoring for the recipe! Thanks for making me a success! 🙂
Samantha Turnbull says
Now that is a huge success story!! I love it! Thank you for sharing Jen. That totally made my day. I love this ricotta too. I also use it in this pasta bake recipe: https://itdoesnttastelikechicken.com/2014/08/20/kale-cashew-ricotta-pasta-bake/ I even make it gluten free by using brown rice pasta (my favourite). So glad you had such a roaring success!
Peggy Kearsey says
I am loving these recipes. I am new to the vegan world although I was only a short distance away but I am so looking forward to trying your recipes. Anything that will help get me past my bacon craving is a good thing.
Samantha Turnbull says
Ahaha, I hope you have gotten my free ebook of 5 Vegan Bacon Recipes then! Link here: https://itdoesnttastelikechicken.com/subscribe/ I like to keep in mind what the flavour of bacon really are, and that is fat, salt, and smoke. So if you use that combination on other foods you just might be surprised at how satisfying they are!
ravyneclipse says
Out of curiosity, do you think I could swap out the vegenaise for mashed avocado? I have pretty much all of the ingredients for the chickpea salad (it sounds so incredibly delicious) and don't really feel like running to the store heh.
ravyneclipse says
Ah. Nevermind. I need to make the tofu salad too. Might as well run to the store and buy enough tofu to make my own vegen mayo 😉
Samantha Turnbull says
Haha! For future, I think the mashed avocado would taste fine, but it would probably make the chickpeas a funny slimy green colour!
brynninhalliday says
Just wanted to comment to say that I tried the tofu salad sandwich, and my meat loving husband absolutely can't get enough of it! He kept dipping his finger into the bowl to get more out. It's amazing.
Samantha Turnbull says
Hahaha! That's perfect!! Thank you for sharing that, it totally made my day. I love being all sneaky and feeding meat eaters vegan food that they fall in love with. I hope he demands tofu all the time now.
Nancy P. says
Hey, i am interesteed in becoming more vegan- im currently not vegan or vegetarian but im curious! i have my reasons like you mentioned above. these look good, can you make them all the night before and store in the fridge? or can you make favourites in a batch and fridge them all week? so like if i make lots of the same sandwich in one go will they last all week in the fridge?
Samantha Turnbull says
Hi Nancy, congrats on your interest on being more vegan, and welcome 🙂
I've never been a fan of storing pre-made sandwiches because the bread can get soggy. You can however make the chickpea salad, tofu salad, and cashew ricotta in advance. They will all store well in an airtight container in the fridge and will probably last you the week. The tofu or tempeh bacon would store fine as well, but it would loose a bit of it's crispiness and become chewier. As for the peanut butter and jelly, that's so quick and easy to make, you could probably do it in your sleep. I hope that helps, let me know if you have any questions. 🙂
Anonymous says
New Vegan...longtime wanna be vegan.
Samantha Turnbull says
Want no more! It's really easy to be vegan. All it takes is replacing a few old habits with a few new ones. In time you won't even really think about it much... unless you are food obsessed like me! haha!
Pam Woodall says
I have a house full of males. My husband and then my boys ages 11, 16 and 18. They fight me all the time on this. I end up giving up. Any advice on how to convert? Their worst is the sandwich and breakfast meat and the cheese.
Samantha Turnbull says
Are you trying to get them to eat more vegan? I don't think fighting with people will make them want to become vegan. I think instead just speak your truth. If it upsets you to see them eat meat and cheese maybe they would agree to have a vegan kitchen and only eat meat outside of the house. Another great way is to cook them delicious food! If it tastes as good or better than the meat based meals, then why wouldn't they eat it? You can also buy delicious vegan deli slices and cheeses, maybe just a simple switch would work? Hope that helps. Let me know if you have anymore questions. 🙂
40aprons says
Yay! This is so brilliant. I always have SUCH a hard time trying to come up with lunch ideas, so I'm definitely pinning these!
Samantha Turnbull says
PB & J sandwich = Brilliant.... I LOVE IT! Thanks for pinning 🙂 I love me some lunch!
Meredith @ Unexpectedly Magnificent says
I just made chickpea salad last night! Definitely one of my favorites. It's delicious and so easy to put together! That TLT looks ah-maaaaazing. Ugh. I wish I had it for breakfast right now!
Samantha Turnbull says
Ohmygawd. I love chickpeas. When I pop open a can I end up eating about 1/4 of the can just while I am preparing other stuff. Seriously, it's a problem.
Luckily for you Meredith, Sunday is coming soon, perfect day for a nice TLT for breakie!
Kathy Sturr says
Oh, I love me a good sammich! These look delicious. I HAVE to try the ricotta and bacon - have the tempeh in the fridge just for the occasion. Pectin is Vegan! Good to know. Thanks.
Samantha Turnbull says
Haha! I know, sammiches are great! I love that you can be lazy and have an awesome PB & J, or you can go all out and layer it up with all sorts of deliciousness! I hope you like the tempeh sandwich, I had two last night for dinner 😉