4 easy-to-make vegetarian sandwiches

Adopting a vegetarian diet has many benefits, not only for the environment, but also for the health of the body, and can reduce the risk of several chronic diseases, such as stroke, diabetes and heart disease. With that in mind, we have brought recipes for vegetarian sandwiches for you to include in your routine.

grilled tofu sandwich

• 2 slices of wholemeal bread
• 100 g sliced ​​firm tofu
• 1/2 tomato cut into slices
• 1 tablespoon pesto sauce
• Fresh basil leaves, salt and ground black pepper to taste

In a bowl, season the tofu with salt and pepper. In a nonstick skillet, preheated over medium-high heat, place the tofu and grill for 4 minutes on each side, until crispy and golden. Toast slices of wholegrain bread in the oven or toaster. Spread a tablespoon of pesto sauce on each slice of bread. Place the tomato slices on one of the bread slices. Add the fresh basil leaves over the tomato slices. put the grilled tofu about basil. Close the sandwich with the other slice of bread and press lightly to secure the ingredients. Cut the sandwich into halves or quarters and serve.

Hummus and vegetable sandwich

• 2 slices of wholemeal bread
• 3 tablespoons of hummus
• 1/2 tomato cut into slices
• 1/2 cucumber cut into slices
• 1/4 red onion sliced
• Arugula leaves, salt and ground black pepper to taste

Spread a generous layer of hummus on one of the bread slices. Place the tomato, cucumber and red onion slices over the hummus. Season with salt and pepper. Add a layer of arugula leaves. Close the sandwich with the other slice of bread and press lightly to secure the ingredients. Cut the sandwich into halves or quarters and serve.

Goat Cheese and Avocado Sandwich

• 2 slices of wholemeal bread
• 1/2 ripe avocado
• 50 g of goat cheese
• 1 sliced ​​tomato
• 1 tablespoon olive oil
• Spinach leaves, salt and ground black pepper to taste

In a bowl, mash the avocado with a fork and season with salt and pepper. Spread the goat cheese on one of the slices of bread. Place the tomato slices over the goat cheese. Add a layer of seasoned avocado on the tomato slices. Cover with spinach leaves. Drizzle with olive oil. Place the other slice of bread on top and press lightly to secure the ingredients. Cut the sandwich into halves or quarters and serve.

falafel sandwich

• 2 flatbreads
• 6 falafels
• 1/2 tomato cut into slices
• 1/4 red onion sliced
• 2 tablespoons of tahini sauce
• Juice of 1/2 lemon
• Water, lettuce leaves, salt and ground black pepper to taste

Warm the falafels in the oven or microwave. Cut the flatbreads in half and heat in the oven or toaster. Prepare the tahini sauce by mixing, in a container, 2 tablespoons of tahini with the juice of half a lemon and salt to taste. Add water little by little until you get a creamy consistency. Spread the tahini sauce on one half of each flatbread. Place the tomato slices and red onion over the tahini sauce. Add the lettuce leaves over the tomato and onion slices. Place the falafels on top of the lettuce leaves. Close the sandwich with the other half of the pita bread and press lightly to secure the ingredients. Cut the sandwich into halves or quarters and serve.