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This sandwich comes together with so little work you won’t believe how delicious it turns out. It’s perfect for busy weeknights where you’re looking for something warm and comforting but healthy and versatile. Even if you’re not a huge fan of the ingredients, give it a try. Or switch them out for something you like more. Sweet potato, roasted beets, fresh spinach, chopped asparagus, and roasted zucchini are all really good as well.

My favorite mix is mushroom, Brussel sprout, onion, tomato, Violife cheese, and green herb sauce. The mushrooms add a good amount of meatiness, the tomatoes add acid, the Brussels add crunch and the onions are just delicious. Goodness, I love onions. I also love to put a slice of Violife because it makes it all the more unctuous.

To assemble, I’ll roast my veggies while I prep my bread. In the last few minutes of roasting, pop the buns in oven for a bit to toast up as well. If I’m feeling real fancy, I’ll add my tomatoes to one side of the bun, top the tomatoes with cheese, and toast that so the tomatoes soften and the cheese melts. Once your bread is toasted and veggies roasted, stack those veggies up as high as you can bite and top with lots of sauce.

A herbaceous sauce will help to lift the roasted-ness of this sandwich.

I top mine with my herby green sauce but if you don’t have the time (or want to make the effort) there are some delicious shortcuts you can use instead. Trader Joe’s makes a banging green dressing in their refrigerated section or any green goddess dressing will also do. Just go for something herbaceous and bright to lift the sandwich to a new level.

Serve fresh and with a side of extra sauce and lots of extra napkins.

• 1/2 cup brussel sprouts, quartered
• 1/2 cup baby bella mushrooms, sliced
• 1/2 cup white onion, sliced
• 1/2 cup cherry tomatoes
• 1 tbsp grapeseed or avocado oil
• 2 vegan sandwich rolls
• 4 tbsp herby green sauce

• Preheat oven to 420°F. Rinse and prep all veggies. Toss all veggies with oil, season with salt and pepper and spread an even, single layer on baking sheet. Place in preheated oven for 30 minutes or until done to your liking.
• While veggies are roasting, slice rolls. In the last 5 minutes of roasting, add buns to oven to toast up.
• Once everything is out of the oven, divide veggies between 2 rolls, smother with herby green sauce and devour warm.

The post Roasted Vegetable Sandwich appeared first on Soya Hungry.

Veganizing sloppy joes isn’t exactly revolutionary or anything that hasn’t been done before. This is just my version, and honestly the best version I’ve had. My recipe isn’t nearly as sweet as Manwich (at least what I remember from many many years ago) so if you like it sweeter, a teaspoon or two of brown sugar will do you good.

Finally, don’t be afraid to break out that tiny food processor attachment for your immersion blender you never use. It’ll do a lot of the heavy lifting when it comes to mincing your veg and crumbling your tempeh. As my dad always says, work smarter not harder.

• 1 green bell pepper, minced
• 1/2 white onion, minced
• 1 jalapeno, minced
• 2 green onion, diced
• 1 package tempeh, crumbled
• 1 jar marinara sauce
• 1/2 cup water
• 2 cloves garlic, minced
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp yellow mustard
• 1 tbsp maple syrup
• 1 tbsp apple cider vinegar
• 1 tbsp barbeque sauce
• 4 hamburger buns

• Drizzle a bit of olive oil in a large pan over medium heat. Once warm, add in bell pepper, onion and a pinch of salt. Sautee for 5-7 minutes or until veg is soft.
• Add in jalapeno, green onion and crumbled tempeh. Cook for an additional 3 minutes to toast tempeh.
• Add in jar of marinara, water, garlic, garlic powder, paprika, mustard, maply syrup, apple cider vinegar and barbeque sauce. Stir to combine and allow to cook over medium low heat until thick, around 20 minutes.
• Serve warm piled high on toasted hamburger buns.

Can be served with extra barbeque sauce, mustard, pickles, raw onions or pickled jalapenos. Live your best topping life.

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The perfect grilled cheese is an artform I’ve spent the last 15 years perfecting. When I was a young and naive teenager my dream was to open my own grilled cheese shop. Now that I’ve doubled my years on this planet the dream is to open my own grilled cheese shop but also serve beer. Dreams don’t have to be complicated, my dudes.

To make the perfect grilled cheese you cannot be concerned with your calorie intake. This is not a diet food, people. You want to butter that bread all the way to the edge in a nice, even layer. Don’t skimp on the butter here but also don’t go too crazy. After all this isn’t a butter sandwich. The other secret is a piece of the humble aluminum foil. After you drop your sandwich in the hot pan, cover loosely with the foil and let the heat melt your cheese without compromising a crunchy crust.

I used a beautiful 4 ingredient sourdough here, Miyoko’s butter and Violife mature cheddar slices. This was my first time using this cheese and whoa buddy, this stuff is tasty. It does get that glue type texture when it melts but the flavor is spot on. I even had my partner (who is an avid cheese consumer) taste it and he made a very audible yum sound with a furrowed brow. Cheese eater approved.

Last thing, PLEASE drain your spinach after you sauté it. There is so much excess water in those leaves you’ll want to squeeze out because if you don’t it’ll mess with the consistency of your cheese. Trust me, it gets gross. I let the spinach cool and drain on a few paper towels while I prep the sandwiches and then carefully squeeze the liquid out through the paper towels. It does get hot and the paper towels do split so again, be careful.

• 1 bag baby spinach
• 1 tsp garlic powder
• 4 slices bread
• 2 tbsp vegan butter
• 4 slices vegan cheese

• Heat a pan large enough for two sandwiches on medium heat. Once hot, add about a tbsp water and the entire bag of spinach. Allow spinach to cook down and wilt, around 1-2 minutes. Once mostly wilted, add garlic and season with salt and pepper. Cook for 30 seconds more and then remove from heat. Place spinach in a thin even layer on a few paper towels stacked to drain and wipe out pan.
• While spinach cools and drains, begin prepping your sandwiches. Butter one side of each slice of bread all the way to the edge. On the non-buttered side of 2 slices, place a slice of cheese.
• Over the sink, squeeze the excess liquid out of the spinach through the paper towels. Be careful as the liquid will still be hot. Place half of the sautéed spinach on each cheese sliced piece of bread, spreading out evenly. Top with another slice of cheese and slice of bread, buttered side out.
• Heat your pan over medium/medium low heat. Once hot, place the buttered side down of each sandwich into the pan. Cover loosely with aluminum foil. Allow to cook for 6-8 minutes.
• Press down on each sandwich lightly with your spatula and then carefully flip each sandwich. Cover again and allow to crisp for 4-6 minutes adjusting the heat to your preferred crisp level.
• Remove sandwich from pan and allow to cool on a plate for a couple minutes before cutting.

Allowing the sandwich to rest after cooking will help finish melting the cheese and keep it all from just sliding out immediately. If you like your sandwich less “done”, use a lower heat. The higher the heat, the faster your bread will burn before the cheese has a chance to melt so lower the heat and take your time.

The post Garlicky Spinach Grilled Cheeze appeared first on Soya Hungry.

Continue reading to discover more about chickpea smash sandwiches the health benefits associated with chickpeas recipe suggestions, instructions on how to prepare chickpea smash and step by step guidance for assembling these sandwiches.

The Nutritional Advantages of Chickpeas

Chickpeas boast a nutritional profile. A single cup of chickpeas contains;

12.5 grams of fiber
14.5 grams of protein
nutrients such as folate, iron, phosphorus, copper, manganese
Antioxidants like beta carotene

Thanks to their fiber and protein content they contribute to satiety and help keep you feeling full. The array of minerals, vitamins and antioxidants in chickpeas promotes well being. As a plant based protein source in fat content they serve as an excellent substitute for meat among vegetarians, vegans or individuals aiming to reduce their meat consumption.

Recipes and Ingredients for Chickpea Smash Sandwiches

To create the base for chickpea smash sandwich filling one needs mashed chickpeas seasoned with desired spices and flavors. From there, on the possibilities are endless.
Here are some delicious mix in ideas to enhance your chickpea smash;

Try adding red onion, dill and a squeeze of lemon juice for a Mediterranean inspired flavor.
For a chickpea “tuna” salad twist mix in chopped celery, sweet relish and mustard.
Create tasty smashed chickpea tacos by combining avocado, hot sauce and fresh cilantro.
Add shredded carrots, raisins and a sprinkle of curry powder for an Indian style chickpea smash.
For a Southern style sandwich spread blend in vegan mayo chopped pickles and a dash of paprika.

You can serve your chickpea smash sandwiches on bread or rolls. They also work well stuffed in pitas or wrapped in lettuce or collard green leaves. Pair them with veggies like lettuce tomato slices sprouts spinach or slaw for added freshness.

Making chickpea smash is incredibly simple. Just gather these ingredients;

2 cans (15 oz) of drained and rinsed chickpeas
2 tablespoons of olive oil or avocado oil
2 tablespoons of freshly squeezed lemon juice
1/2 teaspoon of sea salt
1/4 teaspoon of black pepper
Approximately 1/4 cup (or more as needed) water

To prepare the smash;
Place the chickpeas in a food processor along, with the oil, lemon juice salt and pepper. Pulse times until you achieve a thick and chunky texture. While the food processor is running gradually pour in water until the mixture becomes smooth and creamy.

Enjoy your chickpea smash!Make sure you don’t blend the chickpeas excessively or they might become too watery. You want the texture to be similar to tuna salad or thick hummus.

Instructions for Assembling Chickpea Smash Sandwiches;

Begin with your choice of bread, rolls or wraps. Good options include grain bread, rolls, pitas, lettuce leaves or collard greens. Layer the ingredients as follows;

1. Spread a quarter to half a cup of chickpea smash on one side.
2. Top it with your desired vegetables such as lettuce, tomatoes, sprouts, etc.
3. Add any dressings or condiments like mustard, hot sauce or avocado.
4. Place the slice of bread on top and close pita or wraps.

Personalize your sandwich by adding mix ins like pickles, onions, herbs, nuts or seeds. You can. Slice it in half or keep it whole for a well balanced vegetarian meal.

Ideas, for Chickpea Smash Sandwich Recipes;

Here are three simple chickpea smash sandwich recipes you can try;

1. Chickpea Smash Sandwich;
Prepare chickpea smash with red onion cucumber tomato slices kalamata olives dried oregano lemon juice and olive oil.
Serve it on grain bread or pita with spinach and hummus.

2. [Add recipe details here]Here’s a delicious recipe for a Southwest Chickpea Taco Sandwich. You’ll need chickpeas, avocado, red onion, cilantro, lime juice, cumin and hot sauce. Simply mix these ingredients together. Wrap them in lettuce leaves. Top it off with some tomato salsa for added flavor.

Another tasty option is the Curried Chickpea Salad Sandwich. Prepare a mixture of chickpeas, vegan mayo, raisins, shredded carrot, curry powder and cilantro. Spread it onto rolls and garnish with alfalfa sprouts and mango chutney.

Feel free to get creative with seasonings and toppings to create your own unique chickpea smash sandwich. These sandwiches are great for vegetarian or vegan diets as they are packed with plant protein, fiber, vitamins and minerals. They also have inflammatory properties due to their antioxidants.

One of the things about chickpea smash sandwiches is their versatility. You can adapt them to suit flavor profiles and cuisines. Additionally they are budget friendly as chickpeas and staple ingredients are affordable.

Customize your sandwich by adding mix ins and garnishes of your choice to make it more flavorful. The texture of these sandwiches is satisfyingly hearty yet light at the time.

Not are these sandwiches nutritious and delicious but they’re also kid friendly and easy to make. They have become a classic in the world of meatless meals alongside favorites, like veggie burgers and grilled cheese sandwiches.
To conclude

If you’re searching for a protein to add to your sandwiches you don’t have to search any further than the simple chickpea. Seasoned, mashed and spread onto bread or rolls they transform into chickpea smash. A delicious plant based and nourishing sandwich filling. With a few ingredients needed and plenty of opportunities, for personalization chickpea smash sandwiches offer a speedy and cost effective meatless option that will be enjoyed by both vegans and meat eaters alike.

The post Chickpea Smash Sandwich appeared first on Soya Hungry.

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First and foremost, what is tempeh? Well to make it sound as appealing as possible, it’s fermented soybeans bound together into a cake. Yum. But seriously, I know it looks weird af and it sounds unappealing but with a little love and attention, it turns out to be really good. It’s also packed with nutrients, prebiotics, protein and is just a powerhouse of goodness.

Now that I’ve sold you on trying it, I know you’re thinking, “but does it taste like bacon?” and the answer is simple. Not really. It has similar flavors to bacon, smokey, maply, salty, but it has a totally different texture. It’s not fatty, there’s no meatiness to it, it’s just not bacon in the texture department. However, when you crisp it up in a pan and stack it high on a sandwich, it’s hard to tell the difference and this tempeh bacon is leagues above any fakon I’ve tried. That stuff is disgusting.

The real MVP in this one is the marinade. The soy sauce brings the salt, the paprika and cumin bring a floral smokiness, and the maple syrup brings the sweetness. And then there’s the liquid smoke. This stuff is just straight smoke in a bottle. It’s easy to overdo it so be gentle. You can always add more but you can’t take it away. The recipe calls for 15 minutes of marination but you really could get away with longer. Sometimes I’ll marinate my tempeh in the morning and then fry it for sandwiches at night. Then you just fry it up nice and crispy and you’re good to go. Bacon who?

Also, because I always get asked every time I post a tempeh recipe, I use the Trader Joe’s brand of tempeh. It’s the best flavor I’ve found and is only $2 a pack.

• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp maple syrup
• 1 tsp liquid smoke
• 1/2 tsp paprika
• 1/2 tsp cumin
• 1/2 tsp hot sauce of your choice
• a generous pinch of salt and pepper
• 1 package tempeh

• Slice the tempeh as thinly as possible without it falling apart in long strips.
• In a small bowl or container, mix all ingredients except tempeh. Add tempeh into the marinade esuring it’s completely coated and allow to soak for 15 minutes.
• Heat cooking oil of your choice in a medium pan on medium-high heat. Add slices in a single layer and fry for 2 minutes on each side. You will have to work in batches.
• Drain excess oil on a paper towel lined plate.

This refrigerates well and is delicious both warm and cold.

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