Arrow-right Camera
Go to e-Edition Sign up for newsletters Customer service
Subscribe now
A&E >  Food

Bean Sandwiches Perfect For Vegans

Orange County Register

Marianne Smith of Yorba Linda, Calif., devised these two recipes for her sons’ school lunches. Twins Zachary and Jacob, 16, are strict vegans, meaning they eat no meat, fish, poultry or dairy products. Finding the right filling for their sandwiches was a challenge, but these are among the teenagers’ favorite recipes. The fillings also can be served with hearty wheat crackers as a dip.

White Bean Sandwiches

1 (15-ounce) can small white beans, rinsed and drained

1 large stalk celery, diced

2 green onions, thinly sliced

1/2 teaspoon Dijon mustard

1 teaspoon white- or red-wine vinegar

1 tablespoon vegan mayonnaise, or to taste (see note)

Salt and pepper to taste

4 sandwich rolls, such as onion or potato

Optional: lettuce and tomato

Combine beans, celery, onions, mustard, vinegar, mayonnaise, salt and pepper in a bowl.

Divide white bean filling evenly among rolls. Top with lettuce and tomato, if desired.

Yield: 4 servings.

Nutrition information (per serving): 222 calories, 3.5 grams fat (14 percent fat calories), no cholesterol, 534 milligrams sodium.

Note: Vegan mayonnaise can be found at health-food markets.

Lentil Sandwiches

1 cup cooked lentils, drained, liquid reserved

1/4 onion, thinly sliced or chopped

2 cloves garlic, peeled and chopped

1 tablespoon olive oil

1 teaspoon chopped Italian parsley

Salt and pepper to taste

2 whole-wheat pita breads

Chopped lettuce, optional

Heat olive oil in skillet over medium heat and saute onion until it softens. Add garlic and continue cooking until onion is translucent.

Place lentils in mixing bowl. Combine onions and garlic, along with oil remaining in pan, with lentils. Stir in parsley, salt and pepper. Drizzle with cooking liquid and-or additional olive oil until desired consistency. (I prefer mixture a little bit creamy, but not runny.) Cut pita bread in half, spoon in filling and add lettuce, if desired.

Yield: 1 cup sandwich filling.

Nutrition information (per serving): 347 calories, 8 grams fat (21 percent fat calories),no cholesterol, 476 milligrams sodium.

The Spokesman-Review Newspaper

Local journalism is essential.

Give directly to The Spokesman-Review's Northwest Passages community forums series -- which helps to offset the costs of several reporter and editor positions at the newspaper -- by using the easy options below. Gifts processed in this system are not tax deductible, but are predominately used to help meet the local financial requirements needed to receive national matching-grant funds.

Subscribe to the Spokane7 email newsletter

Get the day’s top entertainment headlines delivered to your inbox every morning.

New health insurance plans available Nov. 1 through Washington Healthplanfinder

 (Photo courtesy WAHBE)

Fall means the onset of the cold and flu season.