California Avocado season has ended.

Creamy, Crunchy Avocado Veggie Sandwich with Cool Summer Garden Salad

Total time:

20 hrs 0 min

Prep time:

20 hrs 0 min

Cook time:

n/a

Creamy, Crunchy Avocado Veggie Sandwich with Cool Summer Garden Salad

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Similar to an egg salad sandwich, but with tofu instead of eggs, nonfat Greek yogurt instead of mayo and lots of fresh veggies and diced avocado folded in. Served on your favorite sprouted wheat or whole grain roll, with a colorful and flavorful salad on the side, including heirloom tomato (in this case Cherokee Purple variety), more avocado and a light and tangy dressing. I purchased most of the ingredients at a local farmers market.

Ingredients

Serves: 4

As needed 1/3 cup plain nonfat Greek yogurt
As needed 1 teaspoon apple cider vinegar
As needed 1 teaspoon brown mustard
As needed pinch curry powder
As needed pinch paprika
As needed pinch pepper
As needed 2 avocados, halved, seeded, scooped out of peel, medium dice
As needed (reserve half for sandwich garnish and salad)
As needed 6 ounces firm tofu, medium dice
As needed 1/4 cup celery, small dice
As needed (reserve half for sandwich garnish)
As needed 1/3 cup red bell pepper, stemmed, seeded, medium dice
As needed (reserve half for sandwich garnish)
As needed 1/4 cup red onion, peeled, small dice
As needed (reserve half for sandwich garnish and salad)
As needed 1/4 cup Persian cucumber, small diced
As needed (reserve half for salad)
As needed 1 cup shredded red cabbage
As needed 4 sprouted wheat sandwich rolls or favorite whole
As needed grain rolls, split open lengthwise but left attached
As needed 1 tablespoon extra virgin olive oil
As needed 1 teaspoon lime juice
As needed 1 pinch lemon pepper
As needed 1 large handful arugula, any long stems discarded
As needed 2 heirloom tomatoes, cut into 12 wedges
As needed 12 thin round slices yellow zucchini

As with all fruits and vegetables, wash avocados before cutting.
Check out our tips for how to choose and use California Avocados.

Instructions

In medium bowl; stir together yogurt, vinegar, mustard, curry powder, paprika and pepper. Next fold in avocado, tofu, celery, bell pepper, onion, cucumber. Spoon one fourth of this mixture into each split roll, then garnish each sandwich with the reserved celery and bell pepper and half of the reserved avocado and onion. Place one sandwich on each plate. In salad bowl; whisk together olive oil, lime juice and lemon pepper, then add and gently toss together arugula, tomato, zucchini and cabbage with remaining avocado, onion and cucumber. Arrange one fourth of salad on plates next to each sandwich.

Nutrition information per serving


*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

About the author

Linda M. S.

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