Vegan Whole Grain Seeded Sandwich
Elevate your lunchtime routine with this wholesome and nutritious Vegan Whole Grain Seeded Sandwich! Perfectly balancing flavor and texture, this satisfying sandwich starts with toasted whole-grain seeded bread that’s generously layered with creamy avocado mash, infused with a splash of lemon juice for a zesty kick. Crunchy sunflower and pumpkin seeds add an irresistible pop of texture, while fresh baby spinach, crisp cucumber, juicy tomato slices, and tangy red onion create a vibrant medley of flavors. Finished with a touch of grainy mustard for a bold, tangy edge, this plant-based sandwich is a healthy, high-fiber option that is ready in just 15 minutes! Ideal for a quick lunch, picnic, or light dinner, this vegan sandwich is as nutrient-packed as it is delicious.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 slices Whole-grain seeded bread
- 0.5 piece Avocado
- 1 teaspoon Lemon juice
- 0.25 teaspoon Salt
- 0.125 teaspoon Black pepper
- 1 handful Baby spinach leaves
- 4 slices Cucumber
- 3 slices Tomato
- 2 rings Red onion
- 1 teaspoon Grainy mustard
- 1 teaspoon Sunflower seeds
- 1 teaspoon Pumpkin seeds
Directions
Step 1
Toast the whole-grain seeded bread slices to your desired level of crispness. Set aside to cool slightly.
Step 2
In a small bowl, mash the avocado with a fork until smooth. Mix in the lemon juice, salt, and black pepper to create a creamy spread.
Step 3
Spread the grainy mustard on one slice of toast and the avocado mixture on the other slice.
Step 4
On the slice with grainy mustard, layer the baby spinach leaves, cucumber slices, tomato slices, and red onion rings.
Step 5
Sprinkle the sunflower seeds and pumpkin seeds on top of the vegetables for added crunch and nutrition.
Step 6
Place the avocado-covered slice of bread on top, avocado side facing down, to complete the sandwich.
Step 7
Cut the sandwich in half if desired and serve immediately. Enjoy this wholesome and satisfying vegan meal!
Nutrition Facts
| Serving size | (334.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 440.0 |
| Total Fat 21.2g | 0% |
| Saturated Fat 3.1g | 0% |
| Polyunsaturated Fat 4.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1591.0mg | 0% |
| Total Carbohydrate 56.0g | 0% |
| Dietary Fiber 14.1g | 0% |
| Total Sugars 11.9g | |
| Protein 15.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 149.6mg | 0% |
| Iron 5.6mg | 0% |
| Potassium 980.9mg | 0% |
Source of Calories