5 from 3 votes
Chopped Italian Sandwich
You have got to try this fresh and crunchy chopped Italian sandwich with zesty red wine vinaigrette! It’s a super versatile lunch packed with fresh veggies and herbs.
Prep Time
15 mins
Cook Time
2 mins
Total Time
17 mins
Servings:
3
Calories:
251 kcal
Course:
Lunch
Cuisine:
Italian
Ingredients
For the Italian Dressing
- 1 tablespoon extra virgin olive oil
- 3 tablespoons sun-dried tomato drained and chopped, oil-packed
- 1 tablespoon red wine vinegar
- 1 1/2 teaspoons oregano dried
- 1 tablespoon maple syrup
- 1.5 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon black pepper
- 1 garlic finely minced, 2 cloves
- 1/4 cup Non-Dairy yogurt or vegan mayo or other creamy additions to make this dressing creamy.
For the Salad
- 4 ounces romaine lettuce
- 1 cucumber partly peeled, edges chopped off, medium
- 1/4 red onion or about 1/4 cup chopped
- 1/2 celery rib
- 1/3 cup red bell pepper
- 1/4 pint cherry tomato
- 4 ounces firm tofu drained, or extra firm tofu
- 1/2 cup chickpeas canned or homemade, drained
- 1/4 cup vegan parmesan cheese
- 2 tablespoons basil for garnish, or other fresh Italian herbs
- 2 Pita bread pockets or bread of choice or use lettuce wraps
Instructions
- Mix all of the Italian dressing ingredients in a large bowl and set aside.
- There are two ways to make the salad part of this Italian sandwich. The first method: pile the lettuce, cucumber, onion, celery, and bell pepper onto the cutting board, and chop all of them up really well. Then, add in the tofu, chickpeas, cheese, and tomatoes and continue chopping to chop some of the chickpeas and chop the tofu into chunky pieces. Add all of this to the bowl with the dressing, and toss well to coat. Taste and adjust the flavor, adding more salt, non-dairy yogurt, or seasonings, if needed. You can also add in a little bit of lemon zest, if you'd like, for an extra tangy salad. Then, garnish with fresh herbs and stuff into warm pita bread, between two bread slices, or serve it in lettuce wraps.
- The second method: Chop each of the veggies separately into even pieces and add to the bowl with the dressing. Crumble in the tofu and add the whole chickpeas to the dressing bowl, then toss well so everything is well coated in the dressing. Garnish with fresh herbs and serve.
Cup of Yum
Notes
- This recipe is gluten-free and nut-free.
- For soy-free, omit the tofu and use more chickpeas instead. Also make sure that the non-dairy yogurt and vegan Parmesan are soy-free and/or nut-free, if needed.
- Nutritional information is calculated without using pita bread.
- This recipe is very flexible. Use other beans and veggies, if you like, instead of chickpeas, and you can use beans , chickpea tofu ,cooked vegan chicken instead of tofu
Nutrition Information
Calories
251kcal
(13%)
Carbohydrates
29g
(10%)
Protein
10g
(20%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
5g
(25%)
Sodium
541mg
(23%)
Potassium
725mg
(15%)
Fiber
7g
(28%)
Sugar
11g
(22%)
Vitamin A
4345IU
(87%)
Vitamin C
57mg
(63%)
Calcium
162mg
(16%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 251
% Daily Value*
| Calories | 251kcal | 13% |
| Carbohydrates | 29g | 10% |
| Protein | 10g | 20% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 541mg | 23% |
| Potassium | 725mg | 15% |
| Fiber | 7g | 28% |
| Sugar | 11g | 22% |
| Vitamin A | 4345IU | 87% |
| Vitamin C | 57mg | 63% |
| Calcium | 162mg | 16% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.