Veggie Sandwich: Pan-Seared Goodness

A pan-seared veggie sandwich is a delicious, flexible, and budget-friendly meal. You can use a variety of vegetables, such as broccoli, asparagus, carrots, and bell peppers, and pan-sear them to add a charred exterior and enhance their flavours. For the sandwich, choose a hearty bread like wheat bread, sourdough, or focaccia, and add a spread like scallion cream cheese, mayo, or pesto-mayo mix. You can also add cheese, such as goat cheese, and season with salt, pepper, and herbs. Don't forget to pile on the veggies!

Choose your bread

Choosing the right bread is crucial when making a pan-seared veggie sandwich. The bread should be able to withstand the weight of the vegetables and hold everything together without ripping.

A good, hearty bread is best for veggie sandwiches. Wheat bread, sourdough, focaccia, or ciabatta are all excellent choices. These types of bread tend to be denser and have a stronger structure, making them ideal for holding up to the hefty texture of vegetables. They also provide a satisfying weight and substance to the sandwich.

If you want to make your sandwich into a wrap, you can use an extra-large tortilla. Pita pockets can also work, but you may need to be careful not to overstuff them to avoid ripping.

When selecting your bread, look for options with a sturdy structure that can handle the weight of the vegetables. Toasting the bread can also help to solidify its structure, especially if you plan to use vegetables with a high water content that might make the bread soggy.

Some specific recommendations for bread include:

• Whole-wheat sourdough
• Sprouted-grain bread
• Rustic country loaf
• Ciabatta
• Focaccia

Choose your spread

The spread you choose for your veggie sandwich is important as it adds moisture, flavour, and fat, giving the sandwich a more satisfying mouthfeel. Here are some ideas for spreads to elevate your pan-seared veggie sandwich:

• Scallion cream cheese: Mix together cream cheese, sliced green onion, lemon juice, garlic powder, dried dill, and a pinch of salt.
• Mayo or a pesto-mayo mix
• Thick salad dressings like ranch or green goddess
• Herb mayo: Mix together mayonnaise, fresh herbs, and perhaps some vinegar or lemon juice
• Honey mustard sauce
• Hummus
• Avocado spread or guacamole
• Pesto
• Spinach dip: Mix together frozen chopped spinach, dried vegetable recipe mix, plain Greek yogurt, mayonnaise or additional yogurt, green onion, garlic powder, onion powder, salt, and pepper. You can also grate in extra vegetables like cucumber, zucchini, and broccoli.

Add cheese

Adding cheese to a pan-seared veggie sandwich is a great way to make it more filling and indulgent. Here are some tips and suggestions for adding cheese to your sandwich:

Types of Cheese

The type of cheese you choose for your veggie sandwich can make a big difference in terms of flavour and texture. Some popular options for veggie sandwiches include:

• Goat cheese (chevre)
• Swiss cheese
• Mozzarella
• Cheddar
• Feta

You can also get creative and experiment with different types of cheese, such as havarti, provolone, or baby Swiss.

Amount of Cheese

A little cheese goes a long way, so you don't need to overload your sandwich. A thin layer of cheese, or a few slices, should be enough to add flavour and texture without overwhelming the other ingredients.

When to Add Cheese

If you're making a cold veggie sandwich, you can simply layer the cheese with the other ingredients. However, if you're making a hot pan-seared veggie sandwich, you'll want to add the cheese towards the end of cooking so that it melts and becomes nice and gooey. Place the cheese slices on the pan-seared veggies for the last minute or so of cooking time.

Combining with Other Ingredients

Cheese pairs well with a variety of other ingredients that you might include in your veggie sandwich. For example, you could try combining cheese with:

• Roasted red peppers
• Microgreens or sprouts
• Caramelised onions
• Fresh herbs
• Sliced tomatoes
• Mushrooms

Special Sauce

To take your sandwich to the next level, consider adding a special sauce. This could be something like a secret sauce, homemade pesto, chipotle mayo, or a chive aioli. This will add extra flavour and moisture to your sandwich, complementing the cheese and veggies perfectly.

Pile on the veggies

Now that you've selected your bread and spread, it's time to pile on the veggies! This is where you can get creative and experiment with different combinations of vegetables. Here are some ideas to get you started:

• Sliced button mushrooms or grilled portobello mushrooms
• Coleslaw (this can act as a veggie-spread combo)
• Fresh or grilled zucchini
• Roasted beets (sliced thin)
• Fresh herbs like parsley or cilantro
• Broccoli (chopped fine)
• Sliced cucumber and tomato
• Alfalfa sprouts
• Spinach
• Carrots (grated or finely chopped)
• Bell peppers
• Avocado
• Artichoke
• Cabbage
• Arugula
• Radish
• Beetroot
• Cucumber
• Onion
• Celery
• Kale
• Eggplant

Remember to slice your vegetables thinly and chop hard vegetables into small pieces to help keep everything tightly packed. You can also grill or roast some of your vegetables, like zucchini, eggplant, or bell peppers, to add a smoky flavour to your sandwich.

Feel free to mix and match, or even add more vegetables to suit your taste!

Top with extras

Now that you've piled on the veggies, it's time to top your sandwich with some extras! Here are some ideas to elevate your pan-seared veggie sandwich:

Spices and Seasonings:

• Salt and pepper : Add a pinch of salt and freshly cracked pepper to your sandwich.
• Italian herbs: Sprinkle some dried or fresh Italian herbs like basil, oregano, or thyme.
• Everything bagel seasoning: This blend of spices and seeds adds a crunchy texture and a burst of flavour.
• Crushed red pepper: For a spicy kick, sprinkle on some crushed red pepper flakes.
• Furikake: This Japanese seasoning adds a savoury touch to your sandwich.
• Nutritional yeast: Nutritional yeast flakes provide a cheesy, nutty flavour.

Crunchy Additions:

• Sunflower seeds: Sprinkle on some roasted or raw sunflower seeds for a crunchy bite.
• Nuts: Chopped nuts like walnuts, almonds, or pistachios can add texture and flavour.
• Crispy vegetables: Try adding thinly sliced raw vegetables like cucumbers, carrots, or radishes for an extra crunch.

Protein Boost:

• Hard-boiled egg: Slice or chop a hard-boiled egg and add it to your sandwich for a protein boost.
• Cheese: Choose a slice of your favourite cheese, such as cheddar, Swiss, or goat cheese.
• Hummus: Spread a layer of hummus for creaminess and extra protein.

Feel free to mix and match these toppings to create your own unique pan-seared veggie sandwich!

Frequently asked questions