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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Lentil Wrap (A Quick & Nutritious Lunch)

Healthy Recipes

Serves: 1
Preparation:10 minutes
Cooking time: 20-30 minutes
Assembly: 5 minutes

Notes:

Being vegan doesn’t imply that you have to rely on faux meat and cheese, nor does it necessarily mean that you have to recreate the wheel when it comes to making food…or in this case, wraps! I completely understand though, sometimes we will have ‘cravings’, but when we can we should strive to prepare healthy, nutritious and authentic dishes. We should take enjoyment in what nature has to offer us- like pulses and legumes…and on that note, we decided to make a lentil wrap!

We took it upon ourselves and completed some meal prep; one batch of lentils and bean and red pepper dip prepared! Check out our recipe for the dip. It took a little bit of time… but it just means that our meal prep for the following days drops from thirty minutes to approximately ten …brilliant!

NB: Wraps can be quick and nutritious, although some do contains higher levels of salt and/ or fats…so make sure to always read the label! We also recommend choosing a wholemeal, wholegrain or seeded variety. 🙂

 

Ingredients:

++++++++++++++++++++50g            Cooked brown or green lentils
++++++++++++++++++++                   Fresh salad veggies
+++++++++++++++++++++1                Stick of celery
+++++++++++++++++++++4               Black/pitted olives
++++++++++++++++++++124g            Butterbean and red pepper dip/spread
++++++++++++++++++++  1                Standard seeded, multigrain or GF tortilla wrap

 

 

Directions:

Rinse and prepare the lentils according to the packet instructions. Drain. Rinse under cool water. Allow to drain. Lightly season (if desired).

NB: Ours took approx. 25 minutes to cook. We used approx. 150g of dried, brown lentils (to use for approx 3 lunches/person); approx. 2tbsp.(50g)/person/wrap.

 

 

 

Wash, dry and prepare all of your intended ‘wrap’ veggies!

 

 

Wash, trim the ends and slice the celery into sticks. Drain and wash the olives.

 

 

Measure and place the dip into a small dish/bowl.

You don’t have to jazz yours up with nuts!

 

 

Warm your wrap in the microwave according to the packet instructions.

 

 

Prepare the wrap

Spoon a couple of spoonfuls of the dip (from your dish) down the middle of the wrap. Spoon and spread the lentils over the dip with a spoon.

 

 

Place your smaller salad veggies over the lentils….

 

 

…followed by any lettuce or leaves you’re using.

 

 

~Fold or roll up your wrap!~

 

 

Lunch is served! Place your wrap onto a serving plate or board. Serve with the remaining dip and vegetables. NB: We separated the celery, olives and any leftover veggies from the wrap (to avoid making our wrap soggy from any remaining veggie water!).

Our lunch came to approx. 340Kcal (*Not counting the salad veggies: the lettuce, rocket, coriander, carrot, tomato & cucumber- but that’s negligible anyways, so don’t get hung up on that!). 🙂

 

 Enjoy!