Vegan Whole Grain Seeded Sandwich
Indulge in a healthy and flavorful lunchtime delight with the Vegan Whole Grain Seeded Sandwich—a nutrient-packed masterpiece crafted for plant-based diets and health-conscious foodies alike. Built on toasted whole-grain seeded bread, this sandwich layers creamy avocado infused with lemon juice, salt, and pepper alongside crisp baby spinach, fresh slices of cucumber and tomato, vibrant red onion, and a touch of tangy grainy mustard. A sprinkling of sunflower and pumpkin seeds adds crunch and a boost of nutrition to every bite. Ready in just 15 minutes with no cooking required, this vegan sandwich is perfect for a quick yet wholesome meal. Rich in fiber, omega-3s, and vitamins, it’s ideal for clean eating and satisfying hunger naturally. Serve it as a hearty lunch or pair with a side salad for a complete plant-based feast!
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Recipe Information
Ingredients
- 2 slices Whole-grain seeded bread
- 0.5 piece Avocado
- 1 teaspoon Lemon juice
- 0.25 teaspoon Salt
- 0.125 teaspoon Black pepper
- 1 handful Baby spinach leaves
- 4 slices Cucumber
- 3 slices Tomato
- 2 rings Red onion
- 1 teaspoon Grainy mustard
- 1 teaspoon Sunflower seeds
- 1 teaspoon Pumpkin seeds
Instructions
Toast the whole-grain seeded bread slices to your desired level of crispness. Set aside to cool slightly.
In a small bowl, mash the avocado with a fork until smooth. Mix in the lemon juice, salt, and black pepper to create a creamy spread.
Spread the grainy mustard on one slice of toast and the avocado mixture on the other slice.
On the slice with grainy mustard, layer the baby spinach leaves, cucumber slices, tomato slices, and red onion rings.
Sprinkle the sunflower seeds and pumpkin seeds on top of the vegetables for added crunch and nutrition.
Place the avocado-covered slice of bread on top, avocado side facing down, to complete the sandwich.
Cut the sandwich in half if desired and serve immediately. Enjoy this wholesome and satisfying vegan meal!
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1591 mg | 69% | |
| Total Carbohydrate | 56.0 g | 20% | |
| Dietary Fiber | 14.1 g | 50% | |
| Total Sugars | 11.9 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 981 mg | 21% | |
*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.
