This Creamy Eggplant Veggie Sandwich is a nutrient-packed sandwich that doesn’t sacrifice any flavor! It can be made in under 15 minutes and boasts a nice balance of sweet and savory!
Hello! I’m thrilled to share an epic veggie sandwich with you today.
So, little life update: I recently joined the Recipe Redux challenge, which is founded by Registered Dietitians. It focuses on making delicious dishes healthier. There are monthly prompts, and the challenge is to create a better-for-you recipe within the monthly prompt. How fitting that this month’s prompt is a Vacation-Inspired Recipe.
As a result of completely indulging in the foodie city of Vancouver, I was not short of ideas. You can read my first recap here, and I’ll have part two coming this week! However, most of my ideas revolved around fresh fish and produce. Ultimately, though, I decided on this epic veggie sandwich because I love sandwiches, and I feared my fresh fish here wouldn’t compare to the pacific coast fresh fish we consumed in British Columbia.
When I posted this on Instagram and got so many responses and even private messages about it, I knew I had to take action and create it myself.
It’s funny that with the plethora of fresh seafood we ate, I chose this recipe as my travel inspiration. Don’t you love when something is unexpectedly good? Isn’t it better than expecting something to be so delicious, and it’s disappointing?
After a morning long run, we wanted a low key lunch place. Somewhere we could sit outside, split an app, and have a beer. However, being the day before the SeaWheeze half marathon, it made things rather difficult.
We walked by a place called Tap Shack, and it was hoppin’. Like people galore outside, and a line out the door. Fortunately, we snuck on into the bar and found a seat immediately. Originally, I had a cheesy burger in mind, but they weren’t serving that burger at our location. As a result, I did a total 180 with my menu decisions, and went with the veggie sandwich. While it sounded tasty, I wasn’t expecting too much out of it.
However, I was pleasantly surprised and delighted by the sandwich, and I left Tap Shack feeling inspired to create my own version.
I’m excited to share this ultimate veggie sandwich recipe with you today.
I did make a few changes – I traded the Portobello mushroom for eggplant, switched the bibb lettuce to spinach and omitted the cucumber.
Most importantly, I suggest using a hearty or thick bread. You need something sturdy to hold all of the thick vegetable goodness.
And, while we’re at it, let’s talk about nutrition, shall we?
This sandwich is chockfull of nutrients, fiber and antioxidants. You’re getting ample healthy fats through the avocado, which will help you absorb the Vitamins A, E, and K from the veggies.
While you’re getting sufficient protein from the goat cheese, as well as some from the bread, avocado and veggies, you can certainly buff up the protein content. You can add in bacon, tofu, tempeh, deli meat or even a fried egg, if you so dare.
You guys know my obsession with beets (here and here). Beets are high in antioxidants and nitrates, and can help reduce blood pressure. Furthermore, beets are high in betanin. Betanin is a phytonutrient associated with reducing inflammation and helping with detoxification. The sandwich is also full of B vitamins, potassium, Vitamin C.
Raise your hand if you like creamy goat cheese…
All hands raised? This sandwich would not be the same without it. It’s paramount for the creaminess.
And, the goat cheese imparts such a creaminess, the tomato gives a juicy tartness, the beets provide some natural sweetness, and the buttered bread holds it together and leaves you with a satisfying, savory taste. There are so many flavors in this sandwich but I feel like they go really well together.
If you want to make this vegan, omit the goat cheese and substitute with hummus or another vegan cheese, and substitute more olive oil for the butter.
Creamy Eggplant Veggie Sandwich
Lastly, the eggplant plays the role of the “meat” here. While it’s chewy and thick, it doesn’t take away from all of the other flavors. As a great Meatless Monday option, that can be customized for the whole family.
- ½ small eggplant, roasted
- 1 tbsp olive oil
- 2 slices of bread (I used Sara Lee Artisan)
- 1½ tbsp butter
- ¼ cup sliced beets (I used canned)
- 2 tbsp goat cheese
- 2 tbsp sprouts
- ½ avocado, mashed
- 1-2 slices tomato
- ½ cup spinach
- salt and pepper, to taste
- Preheat broiler on low.
- Cut eggplant in ½ inch slices, brush both sides with a teaspoon of olive oil, and arrange in single layer on baking sheet (I added a pinch of salt also).
- Broil for 4 minutes, turn over, and broil for 4 more minutes.
- While the eggplant is broiling, coat bread with 1-2 tsp of butter and saute in frying pan over medium high heat. Cook for about 2 minutes, and do the same with the other side.
- Once bread is toasted to your liking, coat each slice of bread with mashed avocado and goat cheese (add salt and pepper as necessary). Layer bottom slice of toast with sprouts, beets, sliced tomato, spinach and broiled eggplant.
- Put sandwich back in the broiler on low for 2-3 more minutes. Combine top and bottom slices, forming your sandwich.
Don’t forget to check out the other yummy Recipe Redux creations below!
What makes a sandwich stand out to you?
Your go-to sandwich bread?