5 from 24 votes
Grilled Veggie Sandwich
The Grilled Veggie Sandwich features a variety of grilled vegetables including eggplant, zucchini, red onion, and red bell pepper, accompanied by grilled tofu slices and a vibrant sun dried tomato spread. The grilling imparts a smoky char and tender texture to the vegetables and tofu, while the spread adds a tangy, herbaceous complement. This sandwich is a filling option that balances fresh produce with satiating protein for a wholesome meal.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
4
Calories:
275 kcal
Course:
Lunch, Dinner
Cuisine:
Italian, American
Ingredients
For the Grilled Veggies
- 1 eggplant sliced into 1/4-inch thick slices, long or large
- 1 zucchini sliced a 1/4-inch thick slices
- 1 red onion sliced into 1/8 inch thick slices or into 1/4-inch thick wedges
- 1 red bell pepper sliced into 1/4-inch thick slices
- 7 ounces firm tofu pressed for 15 mins then sliced thin, or use soyfree chickpea tofu or meat sub, or extra firm tofu
- neutral cooking oil use a neutral, high-heat oil, generic cooking oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
For the Sun Dried Tomato Spread
- 1/4 cup tomatoes oil packed or dry, sun dried
- 1/2 cup basil fresh
- 1 tablespoon lemon juice
- 1/2 teaspoon pepper flakes
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder or a small garlic clove
- 1 tablespoon olive oil
- 6-7 tablespoons water
Assemble
- 8 bread gluten-free is fine to use, slices
Instructions
Grill the veggies.
- Heat your grill pan or the outdoor grill. You can also use a regular flat skillet, cast iron pan, or use a panini press. Once hot, brush the grill pan with oil then place the sliced vegetables on the pan. Brush some oil on the veggies. Sprinkle a little bit of salt and pepper and cook, pressing the veggies occasionally. You can use a spatula to press these vegetables down or use heavy grill weight. You can use skewers or toothpicks to keep the onion together.
- Cook until the vegetables have good golden brown stripes on them. Flip and continue to cook. Place tofu slices on the grill as well. Brush with oil. Sprinkle with salt and pepper. Optionally, drizzle a few drops of soy sauce and grill on both sides.
Cup of Yum
Meanwhile, make the sun dried tomato spread.
- Add all of the spread ingredients to the blender and a 1/4 cup of water and blend.
- Let the mixture sit for 2 to 3 minutes, then blend again and then add water, 1 tablespoon at a time, until the mixture is a spreadable consistency. Taste and adjust salt and flavor. This spread benefits from sitting for a bit. So make ahead and refrigerate for a few hours, if possible, and then adjust flavor if needed.
Assemble the Grilled Veggie Sandwich
- Toast your bread slices, then apply the spread on both of the slices. Top with the grilled vegetables, then close the sandwich and serve! You can also add some crunch with lettuce or sliced cucumber.
Notes
- You can prepare the sun dried tomato spread up to three days in advance and refrigerate it for convenience.
- Slice and store uncooked vegetables in the refrigerator for up to one day before grilling to maintain freshness.
- To increase protein, include grilled vegan chicken or add cooked white beans into the sun dried tomato spread for a creamier texture.
- This recipe is nut-free as presented; to make it soy-free, omit tofu and optionally add soy-free meat substitutes.
- Gluten-free bread can be used to accommodate dietary needs without affecting the sandwich composition.
Nutrition Information
Calories
275kcal
(14%)
Carbohydrates
38g
(13%)
Protein
13g
(26%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
4g
(20%)
Trans Fat
0.01g
(1%)
Sodium
868mg
(36%)
Potassium
573mg
(12%)
Fiber
5g
(20%)
Sugar
10g
(20%)
Vitamin A
1326IU
(27%)
Vitamin C
54mg
(60%)
Calcium
165mg
(17%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 275
% Daily Value*
| Calories | 275kcal | 14% |
| Carbohydrates | 38g | 13% |
| Protein | 13g | 26% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.01g | 1% |
| Sodium | 868mg | 36% |
| Potassium | 573mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 1326IU | 27% |
| Vitamin C | 54mg | 60% |
| Calcium | 165mg | 17% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.