Broad Bean, Roasted Bell Pepper & Spinach Sandwich [Vegan & Gluten Free]

Healthy Recipes

Serves: 1
Prep & Assembly: ≤8 mins
Type: Main Meal

Notes: This recipe contains: Vitamin A, B-Vitamins. Vitamins C & K, carbohydrates, protein, fibre, iron, magnesium, potassium and per serving is low in salt, sugar and saturated fats.

It’s Friday- so let’s make this post quick and tasty! 🙂

This is a great vegan sandwich (that admittedly we made ages ago) that is perfect for those lunch time slumps! We’re not just talking about fuelling you with postprandial energy (because this sandwich has loads of sustainable energy!), but for when you are bored with your regular lunchtime menu. #stuckinarut #samelunchforamonth !!

Planning is important to help create a well-balanced and healthy lifestyle (particularly one that you won’t loathe and that will continually develop your palate and cooking skills!)…

…but if you follow a plant-based lifestyle, this typically means that you will have to plan ahead (unless you don’t budget!?!) and really tap into your creative and adventurous side, so that your meals avoid becoming repetitive, boring and/or potentially unhealthy or just not nutritionally balanced! 

If you’re like us, lunchtime is the most difficult meal to meal plan, not only due to schedules but general indecisiveness! We can be creatures of habit when it comes to our main meals, but sometimes we really don’t know what we’ll fancy for lunch until the day; all the more reason to meal plan some decent eats! 

This sandwich can be prepped in advance and prepared on the day (or the night before). It contains our lovely and zesty broad bean and spinach dip (that also makes an awesome sandwich filling!). Add some beautifully roasted red bell peppers and delicate baby spinach; all layered between a couple slices of toasted multi-grain bread (delicious!).👌 Wash it down with a glass of unsweetened almond or soya milk and you’re good to get on with the rest of your day! #thatfridayfeeling

Check out some of our other sandwichessaladssoups or our vegan bites for some further hearty and healthful lunchtime inspiration!

Quick fact:

  • Per serving, this sandwich provides you with approx. 2.5 servings of fruits/veggies towards your 5-A-Day!

Have a great weekend everyone! 🙂

 

Ingredients

1           Roasted Red Bell Peppers, cut into strips
3T.       Broad Bean & Spinach Dip
1           Handful of Baby Spinach, washed & dried
2          Slices of Multi-Grain Bread, toasted (GF if required)

 

Directions (In Seven Simple Steps!)

  1. Chop the roasted bell pepper into strips (if you haven’t already done so).

       2. Wash and dry the spinach. Remove and discard any large stems.

       3. Place the bread into a toaster and heat until lightly brown and crispy.

  4. Spoon 2 tbsp of broad bean dip onto one slice of the bread. Spread evenly.

 

5. Layer the spinach over the spread.

 

6. Layer the strips of roasted bell pepper over the spinach. Spoon 1 tbsp of bean spread onto the other slice of bread, spreading evenly.

 

7. Place the slice of bread (with just the bean spread) over the roasted bell pepper. Slice into halves and serve.

 

 

Enjoy!

 

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Broad Bean & Spinach Dip/Spread

Healthy Recipes

Serves: 8-10
Prep & Cooking time: 15-20minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, phosphorus, potassium, manganese, no added sugar and is low in salt and fats!

This dip/spread is has a wonderful fresh and zesty flavour that is absolutely delicious…feel free to adapt it with some of our suggestions below. 🙂

 

Quick facts:

  • Broad beans are also known as ‘fava’ beans. In the UK these beans are normally in season during June-August; don’t worry, you can still buy frozen varieties that are just as nutritious!

NB: To find out when your favourite fruits and vegetables are currently in season, check out this link!

 

Ingredients:

+++++++++++++++++++++++++360g     Frozen broad beans
+++++++++++++++++++++++++100g     Baby spinach
+++++++++++++++++++++++++20g       Fresh parsley
+++++++++++++++++++++++++100g     White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++1             Lemon (Zest & Juice)
+++++++++++++++++++++++++120g      Plain soya yoghurt (unsweetened)
+++++++++++++++++++++++++10ml      Olive oil
+++++++++++++++++++++++++               Salt & ground black pepper
+++++++++++++++++++++++++125ml     Water

 

Nutritional Info:

If you’re a fan of using the FSA traffic light system, this is another one of our dips that gets green lights all the way!

 This recipe is great for those leading a healthier lifestyle. 🙂

 

 

Directions:

Place a small saucepan full of cold water over a medium heat. Bring to the boil. Add the beans. Reduce to a simmer. Cover with a lid. Cook for 3-6 minutes or until tender. Drain. Allow to cool slightly.

 

 

Wash the spinach and allow it to drain (if applicable). Wash, dry and gently rip the parsley into half. Peel and dice the onion. Peel and finely grate the garlic. Wash, finely zest and then juice the lemon.

We were only half way through our prep at this point!

 

 

Place the beans, yoghurt, parsley, onion, garlic, lemon zest and juice, oil and as much spinach as you can push into a food processor. Season it with some salt and black pepper to taste. Pulse and blend until the mixture starts breaking down; feed the remaining spinach into the food processor’s feed tube. Pour in the water. Blend until combined.

 

 

The mixture will be ‘chunky’. Taste and season as necessary.

NB: We added a little more lemon juice.

 

 

Remove and transfer the mixture into a resealable container.

 

 

Serve as a dip or sandwich spread.

Ready for sharing! 😀 NB: Our ramekin contained 100g. It was just enough for us to enjoy this whole wheat baguette with.

 

Enjoy!

 

 

NB: Refrigerate in a resealable container; consume within 3 days.

 

 

If preferred…

  • Add a little more oil and some pine nuts…and you’ll have yourself another fun and tasty vegan pesto flavour!
  • Swap the lemon for lime and add a little ground coriander for more of a ‘Mexican-inspired’ taste.
  • Substitute the broad beans for soya beans; our broad beans were cheaper to source!
  • When making this recipe, you may prefer to push the beans out of their skins prior to processing however, by doing this you will reduce the fibre content of this dip/spread.           NB: Broad beans and spinach are both a great source of insoluble fibre!