It often happens that we have to eat out. In this case, how can we guarantee a healthy, balanced, satiating and tasty meal? Sandwiches are definitely a delicious choice, practical to take with us and customizable with the ingredients we like best. Today we will see three ideas for making exquisite sandwiches for the office, school or outdoor trips. Each sandwich provides a source of carbohydrates, proteins, vegetables and herbs in order to fill up on fiber, energy, antioxidants, vitamins and minerals!
Ingredients for the mushroom and goat cheese sandwich
2 slices of wholemeal bread (or sandwich cut in half)
2 button mushrooms
Soft goat cheese
Rocket salad
thyme
Tamari sauce
Extra virgin olive oil
Ingredients for the shrimp sandwich with vegan mayonnaise
2 slices of wholemeal bread (or sandwich cut in half)
2 tablespoons of peeled shrimp
100 ml of soy milk
2 teaspoons of mustard
1 teaspoon of apple cider vinegar
Turmeric
Lemon
Ketchup sauce (optional)
Sunflower or peanut oil or even extra virgin olive oil but only if it has a delicate flavor
Chives
2-3 salad leaves
Tomato
Ingredients for the mint eggplant sandwich
2 slices of wholemeal bread (or sandwich cut in half)
1/2 eggplant
30 grams of already boiled chickpeas
Fresh mint
Pinch of coriander powder
Spicy fresh chilli
1 lemon
Extra virgin olive oil
Tamari sauce
Preparation of the mushroom sandwich
Clean the mushrooms with a damp cloth. Cut the mushrooms into slices and brown them in a pan with a drizzle of extra virgin olive oil. Cook for five minutes, add half a teaspoon of tamari sauce, stir and remove from heat. On a slice of bread spread a layer of goat cheese, arrange the mushrooms, season with thyme and then top with rocket salad.
Preparation of the Shrimp Sandwich
Start by making vegan mayonnaise. Pour the milk, mustard, a pinch of salt, a pinch of turmeric and a teaspoon of lemon juice into the container of the hand blender. Blend the ingredients. Continue to blend and at the same time pour in the oil until the desired consistency is reached. If you like the taste, you can add a little ketchup sauce in order to obtain a pink sauce. Blanch the shrimp for 2-3 minutes, then drain. Cut the shrimp into coarse chunks and mix them together with a couple of tablespoons of mayonnaise. On a slice of bread, arrange the salad leaves, sliced tomato, shrimp with mayonnaise and top with a little chopped chives.
Preparation of the mint eggplant sandwich
Blend the chickpeas with a teaspoon of lemon juice, a little extra virgin olive oil, coriander, chilli, a few drops of tamari sauce and 3-4 mint leaves. Cut the aubergines into cubes and cook in a pan with a drizzle of extra virgin olive oil and a few drops of tamari sauce. As an alternative to fried eggplant cubes, you can opt for thinly sliced eggplant slices cooked on the grill. Spread the chickpea and chilli sauce on a slice of bread, place the aubergines and top with a few mint leaves.
