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Chopped Veggie Sandwich

Chopped Veggie Sandwich: A Crunchy Plant-Based Delight

This Chopped Veggie Sandwich is a vibrant, customizable meal packed with fresh ingredients and dairy-free ranch dressing, perfect for a nutritious lunch.
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Prep Time 15 minutes
Cook Time 7 minutes
Total Time 22 minutes
Servings: 2 sandwiches
Course: Lunch
Cuisine: Plant-Based
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Filling
  • 1 cup Lettuce provides a fresh crunch; substitute with any leafy greens.
  • 1 medium Tomato adds juiciness; use any ripe variety for optimal flavor.
  • 1/4 medium Red Onion contributes sharp flavor; soak in cold water to mellow.
  • 1 cup Chickpeas serves as the protein source; swap with other legumes.
  • 2 tbsp Pickled Jalapeno gives heat and tanginess; omit for milder flavor.
  • 4 slices Smart Bacon (LightLife) offers texture and savory flavor; swap with tofu or omit.
Dressing
  • 1/4 cup Tahini forms the base for the ranch dressing; substitute if necessary.
  • 1/4 cup Dairy-Free Yogurt adds creaminess; replace with plant-based sour cream.
  • 2 tbsp Lemon Juice provides acidity; substitute with vinegar if necessary.
  • 2 tbsp Nutritional Yeast gives a cheesy flavor; omit if unavailable.
  • 1 tsp Garlic Powder adds depth to the dressing; use fresh for stronger flavor.
  • 1 tsp Onion Powder adds depth to the dressing; use fresh for stronger flavor.
  • 2 tbsp Fresh Parsley enhances freshness; substitute with other herbs if needed.

Equipment

  • Medium Bowl
  • Non-stick skillet
  • Cutting Board
  • Knife

Method
 

Make the Dressing
  1. In a medium bowl, combine tahini, dairy-free yogurt, lemon juice, nutritional yeast, garlic powder, onion powder, parsley, and salt. Whisk together until thick and well-blended. Gradually add cold water to reach desired consistency.
Prepare the Smart Bacon
  1. Cook the Smart Bacon according to the package instructions, typically for about 5-7 minutes until crispy. Set aside to cool.
Chop the Veggies
  1. Chop lettuce, tomatoes, red onions, pickled jalapenos, and chickpeas into bite-sized pieces. Sprinkle with salt and pepper, then drizzle half of the dressing on top.
Mix Ingredients
  1. Gently mix and chop all the veggies and chickpeas until evenly combined. Set aside to allow flavors to meld.
Assemble the Sandwich
  1. Choose your favorite bread, fill it generously with the veggie mixture, and drizzle with additional dressing. Serve immediately.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

For the best flavor, use the freshest vegetables and customize your fillings as desired. Store any leftovers in an airtight container in the fridge for up to 3 days.

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