Vegetarian Lunch Tips

Chickpea Salad Sandwich

Open a can of chickpeas, mash them lightly, and prepare it like you would tuna salad. Put it on bread, and you're ready to eat. If you want to cut down on salt, be sure to rinse the chickpeas. For a vegan version, try eggless mayonnaise from a natural foods store.

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Portobello Cheese-Steak Sandwich

thinly sliced Portobello mushrooms (one per sandwich)

a few slices of a good, hard cheese or vegan cheese

sandwich roll

Cook the thinly sliced mushrooms in large frying pan. Add the onion and green pepper, cover with cheese. Cook until cheese is melted, then place on waiting roll. Enjoy.

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Fruit and Cucumber Sandwich

1 large cucumber

1/2 of an 8-oz. pkg. reduced-fat cream cheese softened

2 Tbsp. snipped fresh basil

1/4 tsp. salt (optional)

8 slices firm-textured whole wheat bread

2 large apricots or 1 nectarine, pitted and thinly sliced

1/4 cup assorted sprouts or alfalfa sprouts

1/4 cup arugula leaves or cilantro sprigs

Peel cucumber. Cut in half lengthwise and scoop out seeds. Thinly slice cucumber; set aside. In a small bowl combine cream cheese, basil, and salt, if desired. Spread about 1 tablespoon of the cheese mixture on 4 of the slices of bread. Add the cucumber slices, fruit slices, sprouts, and arugula or cilantro. Top with remaining 4 slices of bread. Cut each sandwich in half.

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Spinach Salad

This is agreat light lunch or addition to any meal.

1 lb spinach

1 medium red cabbage

1 cup apricots

6 tbsps oil and vinegar dressing

1/2 cup toasted sunflower seeds

Remove outer leaves and core of cabbage and slice finely. Slice the onion finely and cut the apricot into slivers. Wash the spinach, tear into bite-sized pieces and put into a serving dish. Add remaining ingredients, toss with dressing and serve.

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Tofu-Salad Sandwich

You can use chopped firm or extra-firm tofu in place of egg whites in recipes for egg salad sandwich filling. Just make your favorite egg salad recipe, but used chopped tofu instead of hard-boiled eggs. You can even use soy mayonnaise instead of regular mayonnaise for a vegan version.

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Carrot Sandwich Spread

1 cup raw carrots scrubbed and slivered

2/3 cup chunky peanut or cashew butter

1 teaspoon lime juice

3/4 cup ripe banana peeled and sliced

1/2 cup dried currants

Salt or salt substitute to taste Combine all ingredients in blender, adding about a quarter of the ingredients at a time. Serve with shredded lettuce or as spread for breads with a green salad.

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Curry Sandwich Spread

This is a great sandwich filling with the look and texture of egg salad.

1 lb medium-firm tofu pressed

1/4 cup vegetarian mayo

1 tbsp chopped green onion

1 tbsp chopped fresh parsley

2 tsp tamari or soy sauce

1/2 tsp each of curry and chili powder

1/2 tsp nutritional yeast

1/4 tsp garlic powder

salt and pepper to taste

Mash tofu with a fork. Stir in remaining ingredients.

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Tofu Mayonnaise

This is a great eggless mayonnaise you can make yourself.

1 pkg firm silken tofu

2 tbsp lemon juice

2 tbsp brown rice syrup or 1 tbsp honey

2 tsp rice vinegar

2 tsp extra-virgin olive oil (optional)

1 tsp prepared mustard

3/4 tsp nutritional yeast

1/4 tsp salt

Drain tofu; place in food processor and blend for 1 min. Add remaining ingredients and blend for 30 seconds or until smooth. Store in refrigerator in covered container for up to 2 weeks.

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Corn Salad

4 cups thawed frozen or cooked fresh corn kernels (about 5 ears)

1 medium green bell pepper cut into 1-inch strips

1 medium red bell pepper cut into 1-inch strips

1 cup finely shredded cabbage

1/4 cup finely diced dill pickle

1/2 cup natural low-fat vinaigrette or to taste

Combine all the ingredients in a mixing bowl.

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