High Protein Vegan Mediterranean Sandwich
Elevate your lunchtime routine with this High Protein Vegan Mediterranean Sandwich, a perfect blend of nourishing ingredients and bold, vibrant flavors. Packed with plant-based protein from chickpeas and tofu, this recipe offers a creamy, lightly spiced chickpea-tofu mash infused with tahini, garlic, and fresh parsley. Layers of roasted red peppers, crisp cucumber, baby spinach, and optional vegan feta cheese bring Mediterranean-inspired freshness and texture, while the hearty whole-grain or gluten-free bread completes this satisfying, wholesome meal. Quick to prepare in under 20 minutes, and perfect for anyone looking for a healthy, protein-rich vegan sandwich option, this recipe makes it easy to enjoy a nutritious and flavorful bite anytime.
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Recipe Information
Ingredients
- 1 cup canned chickpeas (drained and rinsed)
- 0.5 block firm tofu (pressed to remove excess water)
- 2 tablespoons tahini
- 1 tablespoon fresh lemon juice
- 1 clove garlic (minced)
- 0.5 teaspoon ground cumin
- 0.25 teaspoon sea salt
- 2 tablespoons fresh parsley (chopped)
- 4 slices whole grain vegan bread or gluten-free bread
- 0.5 cup roasted red peppers (thinly sliced)
- 0.5 cup cucumber (thinly sliced)
- 1 handful baby spinach leaves
- 2 tablespoons vegan feta cheese (optional)
- 1 teaspoon olive oil (optional, for toasting the bread)
Instructions
Press the tofu to remove excess water by wrapping it in a clean towel and placing a heavy pan or weight on top for 10 minutes.
In a large bowl, add the drained chickpeas, pressed tofu, tahini, lemon juice, minced garlic, cumin, and sea salt.
Mash the chickpeas and tofu mixture using a fork or potato masher until the ingredients are well combined but still slightly chunky. Stir in the fresh parsley.
Taste the chickpea-tofu mash and adjust the seasoning as needed with more salt, cumin, or lemon juice.
Optional: Lightly toast the bread slices in a toaster or a skillet with a small amount of olive oil for added flavor and texture.
Assemble the sandwich by spreading a generous layer of the chickpea-tofu mash on two slices of bread.
Top the mash with slices of roasted red peppers, cucumber, baby spinach leaves, and vegan feta cheese if using.
Place the remaining slices of bread on top to complete the sandwiches.
Slice the sandwiches in half, and serve immediately.
Nutrition Facts
Calories |
1271 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.8 g | 64% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2397 mg | 104% | |
| Total Carbohydrate | 153.1 g | 56% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 25.2 g | ||
| Protein | 64.1 g | 128% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3404 mg | 262% | |
| Iron | 10728.7 mg | 59604% | |
| Potassium | 1993 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
