How To Make Vegetarian Protein-Rich Meatless Sandwiches: Ideas And Delicious Recipes

NDTV Food Desk  |  Updated: March 05, 2019 10:39 IST

How To Make Vegetarian Protein-Rich Meatless Sandwiches: Ideas And Delicious Recipes
  • Vegetarian diet often falls short in the crucial nutrient of protein
  • Add tempeh, nut butters, chickpeas and beans to your sandwiches
  • Protein-rich veg meat-less and egg-less sandwich ideas and recipes

Protein is one of the most important nutrients that must be included in your diet. While non-vegetarians or meat eaters have ample options to meet their daily protein requirements, the vegetarian diet falls short of such options, and is hence, always lacking in this crucial nutrient. Moreover, it is easier for non-vegetarians to meet their bodies' protein demands, as it is abundantly found in all types of meats. Plant-based protein falls short in that, it doesn't supply the body with all the essential amino acids required by it. A 2017 report by the Indian Market Research Bureau said that protein deficiency in Indians stands at 80 percent! This is a serious dietary affliction and a number of health experts have also demanded that this be brought to attention with more impact.

Protein And Its Benefits:

A commonly accepted Recommended Dietary Allowance (RDA) for protein dictates that men consume 56 gm per day, while women should consume 46 gm of protein per day. The weight-based RDA that is most popularly quoted by nutritionists and health experts is that an individual should consume 0.8 gm of protein per kilogram of their body weight. Protein is a fulfilling nutrient and is said to promote satiety and curb hunger pangs. Protein-rich foods may also regulate blood sugar levels and it is also very important for preserving muscle mass. This is why people should include protein in all three meals of the day and even in snacks.


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Protein-Rich Vegetarian Sandwich Ideas:

Sandwiches make for great snacks. They are easy to put together and ready in minutes. They can be put together with almost anything and are just perfect for sneaking in those nutrients that your main meals may be lacking in. If you want to make your vegetarian sandwiches protein-rich, then you can include a number of ingredients in your sandwiches and some of them are listed below:

1. Peanut Butter (or any nut butter)

2. Baked Beans

3. Jackfruit (acts as a great meat alternative due to its fibrous texture)

4. Mashed Boiled Chickpeas

5. Tofu and Tempeh

6. Mung Bean Sprouts

7. Flaxseeds, Chia Seeds, Pumpkin Seeds

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Vegetarian Protein-Rich Sandwich Recipes:

Sandwiches can be made protein-dense, without including meats in them. All you need is a little bit of creativity and perhaps a palate flexible enough to experiment with different flavours and tastes.


Protein-rich sandwich ideas: Sandwiches make for great mid-meal snacks.


Here Are Three Sandwich Recipes That You Will Love, If You Want To Include More Protein In Your Diet:

1. Loaded Vegetable Sandwich

Besides packing in impressive amounts of fibre from vegetables like bell peppers, eggplant, zucchini and broccoli, this sandwich also contains protein from brie cheese. A 100 gm of brie contains an impressive 21 gm of protein. Try this vegetable sandwich as a healthy between-meal snack.

2. Roasted Broccoli and Blue Cheese Panini

Everybody loves a good Panini and this one with roasted broccoli and blue cheese is sure to fill you up and help you load up on protein. Broccoli with blue cheese is a great healthy vegetarian combination that you're sure to love.

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3. Buckwheat Blini With Beetroot And Feta

Among the crop of healthy cheeses is the lovely feta, which is relatively low in fat and calories and rich in protein and B vitamins. If you want to get rid of processed flour from regular sandwich breads, then this buckwheat (kuttu) blini sandwich is a great way to start. Blini is a Russian pancake, which this recipe uses as bread to sandwich in a delicious feta and beet filling. An added bonus of trying this recipe out is that buckwheat is also rich in protein - a 100 gm portion packs in approximately 13 gm of protein, as per the USDA data.

Try your hand at these protein-rich veggie sandwiches to meet your daily protein requirements. If you have any other protein-rich vegetarian ingredients that can be added to sandwiches, then let us know in the comments below.


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