Nutrition
Getting Delicious Meat-Free Sandwiches
by Samantha Greenbaum
If you are a vegetarian but still want to enjoy a delicious sandwich, have no fear: sandwiches are one of the easiest and 
most delicious foods to make vegetarian! Many meat-eaters are under the impression that you need some sort of meat in your sandwich, but that could not be farther from the truth. Vegetarian sandwiches not only make vegetarians happy, but they are extremely healthy. Here are a few tips and approaches you can apply when making a vegetarian sandwich, as well as a few restaurants that offer delicious vegetarian sandwiches.
Meat Substitutes
Meat substitutes are by no means necessary in a vegetarian sandwich, but many people enjoy them. You can find meat substitutes for any kind of meat you would put in a sandwich, from turkey to ham to bacon. Not all meat substitutes are tasty, but with a little research, you can find some absolutely delicious options. Meat substitutes provide the protein and texture of meat in your sandwich and, obviously, a slightly meaty flavor, as well.
Quality and Exciting Ingredients
The best way to make a vegetarian sandwich delicious is to use exciting ingredients. Many meat eaters settle for extremely simple sandwiches, consisting of bread, cheese, meat, mayo, and mustard. With a vegetarian sandwich, you can utilize fun ingredients, like olives, avocados, and spinach.
One of the most delicious vegetarian sandwich recipes uses some of these ingredients: on high-quality bread, spread some olive tapenade and red wine vinaigrette. Add pepperoncini, red onions, lettuce, tomato, roasted red bell peppers, jack cheese, and avocado. That’s a sandwich guaranteed to be more delicious than any run-of-the-mill, meaty sandwich!
Good Cheese
If most people actually tried decent cheese by itself, they would realize that they enjoy the taste of it even more than the taste of meat. But in a meaty sandwich, the meat can overpower the delicious flavor of cheese. With a vegetarian sandwich, that obviously is not the case. So if you’re making your own vegetarian sandwich, use the fabulous flavor of good cheese; since you’re saving money on meat, you can afford to splurge a little on quality cheese. Chances are, your meat-loving friends will be jealous of your vegetarian sandwich.
Sandwich Shops
Not everyone realizes this, but nearly all sandwich chains offer vegetarian options. Big sandwich chains like Subway, Jimmy John’s and Quiznos all offer vegetarian sandwiches, while smaller sub shops usually have multiple veggie options. If you want a high-quality sandwich, a specialty grocery store like Trader Joe’s or Whole Foods will also give you great options for vegetarian sandwiches.
And if you go to a sandwich shop and don’t find a vegetarian option that looks appealing to you, just ask! Anywhere that makes sandwiches to order will eagerly oblige and will happily make you one of their sandwiches without the meat. Most will even let you substitute a non-meat product, such as avocado, for free in place of the meat you don’t want.
Eating vegetarian is a lot easier than many people realize, and there’s nothing easier, or more delicious, than a vegetarian sandwich. Whether you’re ordering it from a sub shop or making it at home, you can enjoy a healthy and scrumptious sandwich; you don’t need to the meat to do so!
About the Author
Samantha Greenbaum is a creative cook and health-conscious mother of two. If you find yourself making a lot of sandwiches for you and your loved ones, Samantha suggests getting a bread slicer to have the freshest bread for the tastiest sandwiches.
