Tla Tomato Lettuce Avocado Sandwich
Elevate your lunch game with this simple yet satisfying TLA (Tomato, Lettuce, Avocado) Sandwich! This healthy and quick sandwich recipe pairs perfectly toasted sourdough or whole grain bread with layers of fresh, juicy tomato, crisp romaine lettuce, and creamy avocado for a deliciously wholesome bite. A sprinkle of salt and black pepper enhances the natural flavors, while a touch of olive oil or vegan butter adds optional richness. Ready in just 10 minutes with no cooking required, this plant-based, nutrient-packed sandwich is ideal for busy weekdays or a light, refreshing summer meal. Perfect for vegans and avocado lovers alike, this TLA Sandwich is a tasty nod to fresh, minimalist comfort food at its finest.
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Recipe Information
Ingredients
- 2 slices Bread (sourdough or whole grain)
- 1 medium Tomato
- 2 leaves Romaine lettuce leaves
- 0.5 whole Avocado
- 0.125 teaspoons Salt
- 0.125 teaspoons Black pepper
- 1 teaspoons Olive oil or vegan butter (optional)
Instructions
Wash and pat dry the tomato and romaine lettuce leaves.
Slice the tomato into thin, even slices.
Cut the avocado in half, remove the pit, and scoop out half of the flesh into a bowl. Mash it gently with a fork to form a spreadable consistency or slice it thinly, depending on your preference.
Lightly toast the bread slices if desired, using a toaster or skillet.
If using olive oil or vegan butter, spread a thin layer onto one side of the bread slices for added flavor.
On one slice of bread, spread the mashed avocado or layer the avocado slices evenly.
Place the tomato slices on top of the avocado. Sprinkle the salt and black pepper evenly over the tomato for seasoning.
Add the romaine lettuce leaves on top of the tomatoes.
Place the second slice of bread on top to close the sandwich.
Cut the sandwich diagonally for easy handling, and serve immediately.
Nutrition Facts
Calories |
413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1877 mg | 82% | |
| Total Carbohydrate | 58.4 g | 21% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 12.8 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 725 mg | 15% | |
*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.
