Sandwiches are one of the first ever fast food recipes. You can make them in advance and take them with you, they can be consumed hot or cold yet they do not require re-heating. Sandwiches can include meat or not and in fact are a robust meal for a vegetarian. Sandwiches are the vegetarian’s counter to a hamburger. So, I have put three very nourishing sandwich recipes below that do not involve meat.

Recipe 1

French Onion Sandwiches Serves 4

2 tablespoons butter or margarine 4 ounces seasonal mushrooms, chopped pretty small 1 medium onion, sliced and separated into rings 1 cup vegetable stock 1 tablespoon cornstarch 2 teaspoons Worcestershire sauce 1 clove garlic, chopped finely or 1/8 teaspoon garlic powder Dash of pepper 4 (1-inch) slices French bread, toasted 2 (1-ounce) slices Swiss cheese, halved (optional)

In a large skillet melt butter. Add mushrooms and cook over medium-high heat for 2 to 3 minutes until tender. Remove from skillet, retaining juice.

Cook onion in juice until tender.

Combine stock, cornflour, Worcestershire sauce, garlic (or garlic powder) and pepper. Add to skillet. Cook and stir until bubbly. Boil and stir 2 minutes more.

Place mushrooms on bread. Top with cheese and onion mixture.

Recipe 2

Fried Green Tomato Sandwiches Serves 4

8 ounces mushrooms, sliced 1 large egg white 1/4 teaspoon salt 1/2 cup cornstarch 1/2 teaspoon coarsely ground black pepper 1 pound green tomatoes (3 medium), cut in 1/2-inch slices 1/4 cup low-fat mayonnaise dressing 1/4 cup low-fat plain yogurt 2 tablespoons chopped fresh chives 4 green-leaf lettuce leaves 8 slices firm whole-grain or white bread, toasted

Cook mushrooms. Drain on paper towels.

Meanwhile, in pie pan, beat egg white and salt. In another pie pan, combine cornflour and 1/4 teaspoon pepper. Dip tomato slices in egg-whites to cover both sides, then dip in cornstarch to coat both sides well. Lay on waxed paper.

In mushroom juice in skillet, cook tomato, a couple at a time, on medium-high heat until golden brown but heated through, around 3 minutes. Drain.

In small bowl, combine mayonnaise, yogurt, chives and 1/4 teaspoon pepper. Spread on toast. Arrange lettuce, tomatoes, and mushrooms between toast slices.

Recipe 3

Greek Salad Heroes Serves 2

3/4 cup thinly sliced fresh mushrooms 1/2 cup thinly sliced cucumber 2 tablespoons ripe olives 2 tablespoons crumbled feta cheese 1 tablespoon white balsamic vinegar 1/8 teaspoon dried oregano 2 Roma or small tomatoes, thinly sliced 1 clove garlic, minced 2 (2 1/2 ounce) submarine rolls 2 lettuce leaves

Combine first 8 items in a small bowl; mix gently. Let stand for 30 minutes, mixing sometimes.

Cut a thin slice off the top of each roll and set aside.

Cut a 2-inch wide, V-shape wedge down the length of every roll (as they do at Subway). Keep bread wedges for another use.

Drain vegetable mixture. Line each roll with a lettuce leaf and spoon vegetable mixture evenly on top, cover with roll tops.

These healthy sandwich recipes without meat make a lovely snack or light luncheon but can be kept fresh in a lunch box all day.

Owen Jones, the writer of this piece writes on many topics, but is currently concerned with French dip sandwich recipes. If you want to know more or check out some special offers, please go to our website at Vegetarian Sandwich Recipes.

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