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Sandwich and Wrap Recipes


Messy Mikes (Sloppy Joes)

Messy Mike

from Vegan Vittles © J. Stepaniak, 1997

  • 1 T olive or canola oil
  • 1 medium onion, diced
  • 1 8-oz package tempeh, crumbled
  • 2 T tamari or soy sauce
  • 1⁄2 C ketchup
  • 1 tsp prepared yellow mustard
  • 1 tsp apple cider vinegar
  • 1 tsp sugar or other sweetener

Heat the oil in a 2-quart saucepan over medium-high heat. Add onion, tempeh, and soy sauce, and sauté until onion is tender and lightly browned, about 10 minutes.

Add the remaining ingredients, and mix well. Reduce the heat to medium and simmer the mixture uncovered, stirring often, for 10 minutes. Serve over split burger buns.


Missing Egg Sandwiches

  • 1⁄2 lb firm regular tofu, mashed (about 1 C)
  • 2 green onions, finely chopped
  • 2 T pickle relish
  • 1 T vegan mayonnaise
  • 1 tsp mustard
  • 1⁄4 tsp cumin
  • 1⁄4 tsp turmeric
  • 1⁄4 tsp garlic powder
  • 8 slices whole wheat bread
  • 4 lettuce leaves
  • 4 tomato slices

Combine mashed tofu with all but the last three ingredients. Mix thoroughly.

Spread mixture on bread and top with lettuce and tomato (makes four sandwiches).


Bean Burritos

from Table For Two © J. Stepaniak, 1997

  • 1 1⁄2 C cooked pinto beans, rinsed and drained
  • 1⁄2 C tomato sauce
  • 2 T chopped bell pepper
  • 1 tsp chili powder
  • 1⁄4 tsp each garlic powder, cumin, and oregano
  • several drops Tabasco sauce, to taste
  • 4 whole wheat flour tortillas

Place the beans, tomato sauce, bell pepper, and seasonings in a medium saucepan and bring to a boil. Reduce heat to medium and simmer uncovered for 5 minutes, stirring occasionally. Remove the saucepan from the heat and mash the beans slightly with the back of a wooden spoon, fork, or a potato masher.

Spoon a quarter of the bean mixture onto each of the tortillas, placing it in a strip along one side, slightly off center. Add your favorite toppings (lettuce, tomato, olives, scallions, onion, avocado, cilantro, etc.), and roll the tortillas around the filling. Can serve with Crock Cheeze. Or simply use canned refried beans.


Tofu Eggless Salad Sandwiches

from Soul Catcher

  • 1 lb firm or extra-firm regular tofu, drained and mashed
  • 1 C vegan mayonnaise, such as Vegenaise (or more to taste)
  • 2 T relish (or more to taste)
  • 1 celery stalk, minced
  • 2 T minced onion
  • 2 tsp Dijon mustard
  • salt & pepper, to taste
  • whole grain pita or toasted bread

Mix and mash all ingredients together in a bowl (except for the bread). I usually use about 1 C of Vegenaise, but add more to your liking, a 1⁄2 C at a time until desired consistency.

Once everything is well blended, heap it onto the toasted bread or into a pita. Add lettuce, tomato, or a vegan cheese substitute as toppings, to your liking. The salad tastes even better the next day, after it has marinated! (Recipe makes 3–4 servings, and takes 10 minutes to prepare.)


Tempeh Mock Chicken-or-the-Egg Salad Sandwiches

from Kathryn Bulver

  • 1 8-oz package tempeh
  • 1 C vegan mayonnaise
  • 1 T prepared mustard
  • 1 1⁄2 tsp poultry seasoning
  • 2 T finely chopped red onion
  • 1 dill pickle (such as Tree of Life Kosher dills), finely chopped

Let tempeh thaw slightly, then steam or boil in shallow water 15–20 minutes. Mash steamed tempeh with fork, grate, or crumble. (If using boiled tempeh, drain first.)

Add remaining ingredients and stir until well blended.

Spread salad onto your favorite bread (I like Tree of Life Sprouted Grain Burger Buns).

Variations: Use your own favorite chicken-salad dressing. Use 1 stalk finely chopped celery in place of, or in addition to, the pickle; and/or boost the veggie content by adding finely chopped red pepper and grated carrot. You can also add 2 T raw sunflower seeds for crunch.

Salad can also be served scooped onto a bed of torn lettuce (I like romaine), with some paprika on top; or used to fill celery or cucumber boats (slice cucumbers in half lengthwise and scoop out seeds; fill cavity with spread, then cut into 2"-long pieces).


Peanut Butter Burritos

from Jane

These sound like kids’ food but they are so good. Take a regular soft tortilla or burrito shell and put peanut butter inside. (I like LOTS of peanut butter and use crunchy, but use creamy if you like. Also, when I eat peanut butter by itself, I eat the fresh-ground natural stuff, but for peaut butter burritos, I use regular peanut butter from a jar.)

I sprinkle cinnamon on the peanut butter, then roll up the tortilla and microwave it until the peanut butter melts and the burrito shell is soft (or you can microwave it a little longer so the shell gets crunchy but the PB is still melted, which is also good). Presto, a heavenly peanut butter delight!


Breakfast Recipes | Starter Guide Contents | Salad and Side Dish Recipes