Ultimate Vegetable Sandwich

Vegetarian Sandwich

Building a delicious and healthy sandwich for you or your child can be done in just a few simple steps!

  1. Choose your bread – Look for ones that are labelled as high or very high in whole grain.
  2. Choose a spread – Spreads like guacamole, hummus, or mayo can be used to add flavour
  3. Choose your protein source – Include a protein source like chicken, eggs, cheese, or beans to help build and maintain muscle.
  4. Choose your veggies – Include a variety and switch it up – remember to eat the rainbow! Some great options are tomato, spinach, cucumber and capsicum.

And that’s it! Enjoy your delicious and healthy sandwich.


Serves: 1

Preparation time: 5 minutes

Cook time: 5 minutes


  • 1 tbsp guacamole
  • 100g firm tofu
  • 1 tbsp of olive oil
  • ¼ teaspoon all-purpose seasoning
  • 1 tbsp beetroot hummus
  • ¼ carrot, finely chopped into sticks
  • 4 slices cucumber
  • 3 slices tomato
  • ¼ cup alfalfa sprouts or other sprouts
  • 2 slices wholegrain or wholemeal bread


  1. Press tofu by wrapping with paper towel and placing a heavy object on top to absorb moisture
  2. Cut tofu into strips
  3. Heat a medium saucepan over medium-high heat
  4. Drizzle olive oil on pan
  5. Cook tofu for about 5 minutes or until golden brown
  6. Spread guacamole on one slice of bread
  7. Spread beetroot hummus on other slice of bread
  8. Layer alfalfa sprouts, cucumber, tomato, carrot, and tofu on bread.
  9. Complete by topping with second slice of bread. Enjoy!

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