HEALTHY VEGAN KALE SANDWICH

Kale, white beans, and red bell pepper make this kale sandwich ridiculously delicious and perfect for any time of the day.

This recipe for a healthy kale sandwich is one of my favorite recipes ever. It comes together in less than ten minutes, and it is so healthy you could even have a side of chips with it.

healthy vegan kale sandwich with chips on the side

How to make a vegan Sandwich?

It is straightforward; instead of thinking of ham and other cold cuts, think of legumes and vegetables. You have to check for the bread and spreadings to ensure they are vegan, so read your labels. Here is a list of the most common ones:

  • Raw veggies. You can easily make a sandwich with grated raw vegetables like carrots and beets. Use hummus or guacamole as a spread.
  • Roasted vegetables. I love a good baguette sliced in half, with a spread of pesto or romesco sauce and tons of roasted vegetables on one side.
  • Vegetables and beans mix. Or you can make a vegetable and bean mix as this healthy kale sandwich.

Ingredients for this vegan kale sandwich

  • Onion. Chopped onions, I like yellow onions, but any onion will work fine.
  • Red bell pepper. You can roast red bell pepper and cut them yourself or use jarred ones. To tell you the truth, I love the jarred ones, and I always have them handy and ready.
  • Navy beans. If you cook them at home, cook them until soft but not completely mushy. Like the red bell peppers, use canned or jarred in the same case.

  • Kale. To prepare it, wash it, pat dry, and remove the thicker parts of the stems. Use baby kale, dinosaur kale, or any other kale at home.
  • Bread. Use excellent tasty, and crusty bread. I love baguettes, a no-knead homemade bread, or a perfect rustic loaf.

In addition to the delicious taste of this recipe, it’s also packed with nutritional benefits. For example, the onions used in the recipe are a great source of vitamin C and fiber, while the bread provides complex carbohydrates to give you energy throughout the day.

By incorporating these healthy ingredients into your diet, you can feel good about nourishing your body while enjoying a tasty meal.

✎TIP

•This kale, white beans, and red pepper mix can be prepare ahead of time and can be stored in the fridge.

•Use spinach, mustard greens or any other greens to prepare this sandwich.

•Use chickpeas or lentils if you don't have navy beans.
 
healthy vegan kale sandwich over an orange dish

vegan-friendly sides to pair with the sandwich

Mixed Green Salad: A simple salad with fresh lettuce, spinach, arugula, or other greens, along with sliced vegetables like cucumbers, tomatoes, and bell peppers. You can dress it with a vegan vinaigrette or a squeeze of lemon juice.

Roasted Vegetables: Roast a variety of vegetables like potatoes, sweet potatoes, carrots, Brussels sprouts, or zucchini in the oven with some olive oil, salt, and pepper. It’s a flavorful and nutritious option.

Sweet Potato Fries: Slice sweet potatoes into wedges or strips, toss them in a bit of oil, and bake until crispy. Sprinkle with salt and spices like paprika or cumin for extra flavor.

Quinoa Salad: Cooked quinoa mixed with diced vegetables like bell peppers, cherry tomatoes, cucumbers, and fresh herbs like parsley or cilantro. Drizzle with lemon juice and olive oil for a light and refreshing side.

Sautéed Garlic Spinach: Quickly sauté fresh spinach in a pan with garlic, olive oil, salt, and pepper. It’s a nutritious and tasty side that complements sandwiches well.

Baked Beans: Prepare a vegan version of baked beans by simmering cooked beans (such as navy beans or black beans) with tomato sauce, onions, garlic, and spices like paprika or cumin. They add a hearty touch to any sandwich.

Coleslaw: Make a vegan coleslaw using shredded cabbage, carrots, and vegan mayonnaise, or a vinegar-based dressing. It provides a satisfying crunch and pairs well with sandwiches.

Vegan Soup: Serve a warm bowl of vegan soup alongside your sandwich. Options like tomato soup, lentil soup, or vegetable soup can be comforting and filling.

Grilled Vegetables: Fire up the grill and cook vegetables like eggplant, zucchini, bell peppers, and mushrooms until tender and charred. Season with herbs and spices for added flavor.

Fresh Fruit: A side of fresh fruit like watermelon, grapes, or sliced berries can be a refreshing and light option to balance the flavors of a sandwich.

Sandwich de kale, alubia y pimiento rojo.

Here are other recipe ideas for a healthy and delicious vegan lunch:

Kale sandwich

Alejandra Graf
Kale, white beans, and red bell pepper make this kale sandwich ridiculously delicious and perfect for any time of the day.
4 de 2 votos
Prep Time 5 minutes
Cook Time 10 minutes
0 minutes
Total Time 15 minutes
Course Lunch
Cuisine Plant-based cusine
Servings 4 people
Calories 154 kcal

Equipment

  • Cast iron pan

Ingredients
  

  • 1 tablespoon of olive oil
  • 1 cup finely chopped onion
  • 1/2 cup red bell pepper roasted and diced, I use red bell peppers from a jar
  • 1 ½ cup navy beans
  • 1 teaspoon salt
  • 6 handfuls of kale or spinach
  • 8 slices of bread baguette or rustic
  • dijon mustard to taste
  • vegan mayo

Instructions
 

  • Heat the oil in a large skillet.
  • Add the onion and leave it there until translucent, add the pepper and the beans.
  • Leave in the pan for two or three minutes and add the salt.
  • Start putting the kale leaves and let them wilt. If they do not fit all at once, add them little by little. First one handful, then the other and so on.
  • Before making the sandwich, make sure there is no liquid in the pan.
  • To make the sandwich, toast two slices of bread. When they are ready, spread dijon on each side and top it with one or two tablespoons of the sauteed kale mixture.

Nutrition

Serving: 1gCalories: 154kcalCarbohydrates: 24gProtein: 6gFat: 4gSaturated Fat: 1gSodium: 594mgPotassium: 363mgFiber: 8gSugar: 3gVitamin A: 724IUVitamin C: 28mgCalcium: 56mgIron: 2mg
Keyword kale sandwich, sandwich with greens, vegan sandwich

information

Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

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