The Ultimate Soul-Satisfying, Irresistibly Delicious, Artisan Sandwiches
By Zel Allen
Humans have used flatbread to wrap around or scoop up food since ancient times. During the 1700s, what we now refer to as sandwiches were simply called "bread and meat" or "bread and cheese." During that same century, John Montague, the 4th Earl of Sandwich, loved card games so much that he didn't want to leave the gambling table, so he ordered food brought to him in a form we now call a sandwich. Although he's often credited as the inventor, the sandwich existed in many forms well before his creation was named for him.
When we think about a sandwich, we may each have a different image, or possibly multiple images of our concept of the ultimate sandwich. It might be hot or cold, spicy or mild, gigantic or mini, double-decker or skinny. The sandwich is the ubiquitous pal that shows up literally everywhere — perhaps in our kid's lunchbox, on casual restaurant menus, in our carry-on for a domestic flight, or in the picnic basket.
Between the fridge and the pantry, almost every household has sandwich ingredients ready to stuff into whatever bread is on hand. With so many varieties of breads available — whole wheat loaf, sourdough, French baguette, European rye, hamburger bun, and Mexican tortilla — the sandwich is anything but boring.
The BLT is an American creation that appeared following World War II and made its home in casual cafés. For efficiency, the kitchen staff abbreviated the lengthy title of "bacon, lettuce, and tomato" sandwich and simply called it BLT. The Magnificent PLT, a vegan take on the classic BLT, is packed with familiar ingredients like mayo, lettuce, tomatoes, and onions. Yet, from the first bite to the last, this sandwich zings to the max with bold flavor — thanks to the zesty marinated portobello mushrooms that make an ideal substitute for the bacon.
Veering from the classic BLT, people have exchanged the traditional mayo with egg-free vegan mayo or mustard, the lettuce with mustard greens or arugula, and the bacon with tempeh bacon, vegan deli slices, or veggie ham. And it's okay to trade classic ingredients for more nuanced choices — no permission needed.
Gleaning ideas from other cultures can bring a banquet of fun flavors to the table. With the classic Vietnamese Bánh Mì, the French baguette is just as important to the sandwich experience as are the pickled vegetables that make the sandwich so compelling. That tasty French roll may have arrived in Vietnam when the French colonized French Indochina in 1887. Vegans can turn to marinated tofu or veggie faux meats like veggie ham in place of the classic pork filling.
The taco was a common dish in Mexico well before the Spanish conquistadores arrived in Latin America. While the Tex-Mex Sofrita is an innovative, Americanized filling for the typically Mexican taco, it fulfills its original purpose — a flatbread made of corn and wrapped around a hearty filling. This copycat version of Chipotle's tofu-based sofritas comes close to the original and can even be enjoyed as a tasty topping for a tostada.
Eggplant Parmesan, one of Southern Italy's culinary treasures, is a simple casserole of layered fried eggplant, a richly flavored tomato sauce, Parmesan cheese, and mozzarella, baked in the oven to melt the cheese. Why not put that delicious combination of ingredients into a vegan Eggplant Parmesan on Sourdough bread to meld American ingenuity with Sicilian tradition? What began with a casserole turns into a pleasurable sandwich.
The venerated Reuben sandwich claims a tangled web of wildly different origins. Was it the creator of the sauerkraut specialty Reuben Kulakofsky who made the sandwich for his weekly poker game in Omaha, Nebraska, during the 1930s? Or could it have been Arnold Reuben of Reuben's Delicatessen in New York City who came up with this sandwich combination in 1914? Some say it was Alfred Sheuing, a chef working at Reuben's Delicatessen, who created the sandwich for Arnold, Jr., to wean him off hamburgers. Another possibility is that William Hamerly, a bachelor, cook, and accountant, may have invented the sandwich. Because he admired Arnold Reuben's charity work so much, he named his creation the Reuben Sandwich.
Standard, non-vegan Reubens usually feature corned beef, sauerkraut, Swiss cheese, and Russian dressing on rye bread. Vegans use vegan cheese and swap out the corned beef for marinated tempeh, tofu, seitan, vegan bacon, or deli slices. This Reuben stands apart due to its well-seasoned tempeh bacon and caramelized onions.
The open-faced sandwich today may have been derived from trenches or trenchers in England during the Middle Ages. Slabs of bread took the place of plates and became soaked with the tasty flavors of the meal. Throughout Europe and the Nordic countries, open-faced sandwiches, also known as tartines, are as common today as they were in the 17th century Dutch taverns where customers were served slices of meat laid on buttered bread.
The Open-Faced Kabocha Tartine lends itself to an endless array of different toppings. This version begins with whole wheat pita bread covered with baked and mashed kabocha squash. Capturing the flavor prize is the colorful Mediterranean medley of red, yellow, and orange cherry tomatoes, green onions, Kalamata olives, and pine nuts topping the squash.
No matter who invented which sandwich or where the sandwich originated, the sandwich is firmly rooted in American cuisine. It can be a light snack, a quick lunch, a hearty meal — it can turn in many directions from simple to laborious and complex. The best thing about a sandwich, though, is that it is so easy to eat and so darned satisfying that nothing quite compares.
My Favorite Overstuffed Travel Sandwich
(Makes 2 sandwiches)
Vegans seldom have the luxury of multiple choices when the flight attendant arrives to offer snacks or prepared meals. Solution? Make your own killer delicious sandwich, wrap it well, and bring extra napkins — just in case. Though this sandwich looks like it might be a dreadful mess, it actually holds together quite well. Accompany the sandwich with a piece of fruit and arrive at your destination well-fed and ready for fun.
4 slices whole wheat bread
1/4 cup homemade or prepared hummus
2 slices Follow Your Heart vegan Smoked Gouda cheese or your choice of vegan cheese
1 Persian cucumber, sliced
One 8-ounce package baked seasoned or teriyaki tofu, sliced
1 roasted yellow bell pepper, cut into 1-inch strips
Red or green leaf lettuce
Arrange the bread on a plate. Spread a generous layer of hummus on both the top and bottom slices of bread. Set the top slice aside.
Starting with the bottom piece of bread, put a slice or two of vegan cheese over the hummus, followed by a layer of sliced cucumbers. Top the cucumbers with a layer of baked tofu, then a layer of the roasted bell peppers. Finish with a generous leaf or two of the lettuce and top the sandwich with the final piece of hummus-covered bread. Cut the sandwich in half and wrap each half separately for ease of handling.
| Total calories per serving: 327 | Fat: 14 grams |
| Carbohydrates: 27 grams | Protein: 27 grams |
| Sodium: 618 milligrams | Fiber: 4 grams |
The Magnificent PLT
(Makes 3 sandwiches)
Stealing the spotlight from bacon is a heaping mound of portobello mushrooms bathed in a well-seasoned marinade. Then, those mushrooms hit the sauté pan with a sizzle before climbing into the sensational sandwich. Slices of tempeh bacon may also be a tasty stand-in for the classic favorite. Honestly, it's all about flavor — and portobellos marinate wonderfully, absorbing the robust flavors of the marinade. Another ingredient not typical in the classic BLT is the slice of sweet onion that makes the sandwich pleasingly moist and zinging with flavor.
3/4 pound portobello or large cremini mushrooms
Marinade
1/4 cup reduced sodium soy sauce
1/4 cup maple syrup
1 1/4 teaspoons hickory smoke seasoning (or liquid smoke)
2 cloves garlic, finely minced
Sandwich Fixings
6 slices sourdough bread
1-1 1/4 cups homemade or prepared hummus
1 large tomato
1 large sweet onion
3 large leaves green leaf or romaine lettuce
Slice the mushrooms thinly and put them in a medium bowl. Add the marinade ingredients and toss well with a wooden spoon to coat all the mushrooms. Set aside to marinate for 30 minutes, tossing once or twice.
While the mushrooms are marinating, slice the tomato and thinly slice the onion. Set aside.
Transfer the mushrooms and the marinade to a large skillet. Cook and stir over medium-high heat for approximately 3-5 minutes until the liquid evaporates. Turn off the heat.
To assemble the sandwich, toast the bread until pleasingly golden. Coat one side of all the bread slices with the hummus. Distribute the mushrooms evenly among the three sandwiches. Top the mushrooms with tomatoes, onions, and lettuce and cover with the top slice of bread. Using a sharp, serrated knife, cut each sandwich in half for easy handling, and enjoy.
Note: Sodium and calories will vary depending on the type of hummus used.
| Total calories per serving: 640 | Fat: 11 grams |
| Carbohydrates: 116 grams | Protein: 21 grams |
| Sodium: 1714 milligrams | Fiber: 11 grams |
Bánh Mì Sandwich
(Makes 3 plump sandwiches)
Pickled vegetables are the secret ingredients that brought the classic bánh mì sandwich to fame and gave it unique character. Because you'll need time to marinate the vegetable pickles, plan to start the preparations several hours or even a day ahead. The result is worth the wait.
Traditionally, the classic bánh mì sandwich is made with a meaty pâté to spread on the bread. You can spread a thin schmear of hummus or vegan mayonnaise in place of the pâté.
Marinade
1/4 cup plus 1 Tablespoon distilled or cider vinegar
1/2 cup warm water
2 Tablespoons organic sugar
Carrot-Daikon Combo (CD Combo)
1 large carrot, peeled
4-inch piece daikon radish, peeled
2 teaspoons organic sugar
1 teaspoon salt
1 Persian (or English) cucumber, angle-sliced thinly
Sandwich Fixings
Three 6- to 8-inch baguettes
Vegan mayonnaise to taste
1 medium tomato, sliced and then slices cut in half
1-2 jalapeño peppers, thinly sliced (optional)
9 sprigs cilantro, or to taste
6-9 slices vegan deli meat
Sriracha or hot sauce
Combine marinade ingredients into a medium-sized bowl. Mix well to dissolve the sugar and set aside.
To make the CD Combo, cut the carrot into 4-inch lengths, then cut in half lengthwise. Cut each piece into long, thin slivers approximately 1/8-inch thick and put them into a medium-sized bowl. Cut the daikon into similar slivers and add them to the carrots. Add the sugar and salt and massage the CD Combo for approximately 3 minutes, or until the vegetables are softened and pliable.
Rinse the CD Combo to remove the excess salt. Then, add the vegetables into the marinade. Add the cucumbers to the marinade and marinate the vegetables for 1-4 hours. Transfer the CD Combo to a large strainer and press firmly to release the excess liquid.
To assemble the sandwich, slice the baguettes almost in half, but don't cut all the way through. Leave them still attached at the opposite end. Slather each baguette with mayonnaise. Put a third of the CD Combo into each baguette. Then, layer each baguette with the tomatoes, jalapeño, cilantro, and finally, the deli slices. For the final touch, serve with hot sauce on the side.
| Total calories per serving: 389 | Fat: 5 grams |
| Carbohydrates: 70 grams | Protein: 15 grams |
| Sodium: 1366 milligrams | Fiber: 6 grams |
Tex-Mex Sofritas Taco Party
(Makes 8-10 tacos)
After tasting the vegan tofu sofritas bowl at our neighborhood Chipotle restaurant, I was sure I could create a successful homemade version. Now you can too!
How about hosting a fun, build-it-yourself taco party that doesn't require hours in the kitchen? The hearty sofritas filling can be prepared a day ahead, and the remaining ingredients are easy to assemble the day of the gathering.
Taco Filling-Vegetable Combo
14-16 ounces firm tofu
1 medium onion, minced
1 red bell pepper, minced
1/2 green bell pepper, minced
3 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1 teaspoon oregano
1/2 teaspoon ground coriander
1/4 teaspoon chipotle powder
1/2 cup water
Seasoning Combo
3 ounces canned no salt tomato paste
2 teaspoons fresh lime juice or rice vinegar
1 teaspoon salt
1/2 teaspoon hickory smoke seasoning (or use liquid smoke)
1/4 teaspoon organic sugar
Toppings
8-10 corn tortillas, warmed (see Note below)
Shredded romaine or green leaf lettuce
Chopped onions and tomatoes
1-2 large avocados, thinly sliced or chopped
One 8-ounce package shredded vegan cheddar or mozzarella
Sliced black olives
Salsa
Hot sauce
Rinse the tofu briefly, squeeze out excess water, and put a quarter of the tofu into a large bowl. Using a potato masher, mash the tofu firmly until it develops a fine, crumbly texture. Add the remaining tofu, a little at a time, and mash it thoroughly. Set the tofu aside.
In a large, deep skillet, combine the remaining Taco Filling-Vegetable Combo ingredients. Cook and stir over medium-high heat until the onions are transparent, approximately 2-4 minutes. Add 1 or more Tablespoons of water as needed to prevent burning the vegetables.
Add the tofu to the skillet, along with Seasoning Combo ingredients, and mix thoroughly to combine. Cook and stir for another 1-2 minutes to blend the flavors. Adjust the heat and seasonings, as needed.
To serve tacos, transfer the Taco Filling to an attractive serving bowl. Put each of the toppings, except the salsa and hot sauce, in separate bowls and invite guests to build a taco with their favorite choice of toppings.
Note: To warm the tortillas, set a dish towel on the kitchen counter near the toaster. Put a bowl of water near the toaster. Dip the tortillas individually into the water, shake off the excess water, and put them in the toaster slots. Warm briefly on a low to medium setting. As the tortillas are warmed, put them on the towel and keep them covered until ready to serve.
Note: Calorie and nutrient content will vary depending on the amount and type of toppings chosen. Recipe calculation includes 1/2 cup romaine, 1 Tablespoon chopped onion, 2 Tablespoons chopped tomato, 1/8 avocado, 1 ounce vegan cheddar, 1 Tablespoon sliced olives, 1 Tablespoon salsa, and 1/4 teaspoon hot sauce.
| Total calories per serving: 269 | Fat: 14 grams |
| Carbohydrates: 31 grams | Protein: 9 grams |
| Sodium: 756 milligrams | Fiber: 7 grams |
Eggplant Parmesan on Sourdough
(Makes approximately 4 sandwiches)
Warning! This awesome Italian sandwich is a messy baby, but don't hold back — it's so killer delicious you'll love licking the drippings off your fingers.
Because there's a little advance prep involved, consider preparing the eggplant and making the Homemade Vegan Parmesan and Zesty Tomato Sauce a day ahead. Then, assembly is a breeze. Store the leftover Parmesan.
2 medium eggplants (approximately 1 pound each), peeled
Extra-virgin olive oil
Salt
Homemade Vegan Parmesan
1 cup whole almonds
1 Tablespoon plus 1 1/2 teaspoons nutritional yeast flakes
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon garlic powder
Zesty Tomato Sauce
2 medium ripe tomatoes, chopped
4 Tablespoons no salt tomato paste
3 large cloves garlic, pressed or minced
1 Tablespoon water
1/4 teaspoon crushed red pepper flakes
Pepper to taste
Finishing Touches
8 slices sourdough bread
Extra-virgin olive oil
1 cup shredded vegan mozzarella
Preheat oven to 425 degrees, and generously oil 2 large rimmed baking sheets.
Slice the eggplants approximately 5/8-inch thick and place them on the baking sheets. Brush the tops generously with the olive oil and lightly sprinkle with salt. Roast the eggplant until tender and golden, approximately 25-30 minutes, or until very soft. Remove eggplants, set aside, and lower the oven temperature to 400 degrees.
Place the Homemade Vegan Parmesan ingredients in a food processor canister. Pulse briefly, until the almonds are broken down into a coarse meal. Set aside.
To prepare the Zesty Tomato Sauce, combine the tomatoes, tomato paste, garlic, water, and pepper flakes in a 2-quart saucepan. Cook and stir over medium heat until the garlic mellows and the tomatoes are broken down, approximately 4-6 minutes. Season to taste with pepper.
To assemble the sandwich, toast the sourdough bread until golden and arrange the slices on a large rimmed baking sheet. Brush the tops with olive oil and spread each slice with approximately 3 Tablespoons of the tomato sauce. Remove four bread slices from the pan and set aside.
Arrange a single layer of roasted eggplant over the bread slices on the pan and spoon some of the tomato sauce over the top. Sprinkle lightly with Homemade Vegan Parmesan. Top with another layer of eggplant slices, a generous spoonful of tomato sauce, and a generous sprinkle of Homemade Vegan Parmesan. Sprinkle the tops generously with the vegan mozzarella and place the pan into the preheated oven for approximately 4-5 minutes to melt the cheese. Spoon some of the remaining tomato sauce over the reserved bread slices.
Remove the pan from the oven and cover the sandwiches with the top piece of bread. Using a serrated knife, cut the sandwiches in half and enjoy.
| Total calories per serving: 669 | Fat: 25 grams |
| Carbohydrates: 95 grams | Protein: 18 grams |
| Sodium: 1494 milligrams | Fiber: 15 grams |
The Divine Tempeh-Bacon Reuben
(Makes 2 or more sandwiches)
Who doesn't love a Reuben sandwich? With its magical flavor trio of savory, sweet, and sour, this is one sandwich that has earned plenty of adoring fans. While no prepared vegan corned beef is available, many home chefs rely on substitutes such as tempeh bacon marinated tempeh, or seitan. With a little advance prep, this beloved classic comes together in a flash.
The Caramelized Onions can be prepared several hours or even a day ahead. While most standard recipes for caramelizing onions require lengthy stovetop stirring and constant attention, this oven method allows the home chef to tend to other tasks while the onions are roasting. The result is delicious!
Also, the Russian Dressing (see Note at end of recipe) can be prepared well ahead of time. Cover and chill until ready to serve. Refrigerated, the dressing will keep for 1 week. Stir well before using.
Caramelized Onions
3 large onions, sliced
1 Tablespoon reduced sodium Tamari or soy sauce
1 Tablespoon balsamic vinegar
Preheat oven to 375 degrees and have ready a large rimmed baking sheet. Heap the onions into the center of the baking sheet and roast for 30 minutes. Using a metal spatula, turn the onions over and heap them into the center again. Roast another 20 minutes. Spread the onions on the pan and roast for another 10-15 minutes, or until they are very soft. Sprinkle the onions with the tamari and vinegar, toss to distribute the flavors, and spread onions out in a single layer. Roast 5 minutes longer to infuse the seasonings. Set aside.
Russian Dressing
One 12-ounce box soft silken tofu
1/4 cup plus 3 Tablespoons ketchup
2 Tablespoons extra-virgin olive oil
1 Tablespoon horseradish
2 teaspoons apple cider vinegar
1/2 teaspoon salt, or to taste
1 garlic clove, minced
1-2 dashes Tabasco Sauce or favorite hot sauce
1/4 cup diced onion
2 Tablespoons pickle relish, drained
Combine tofu, ketchup, oil, horseradish, vinegar, salt, garlic, and hot sauce in a blender and blend on high speed until smooth and creamy. Transfer to a serving bowl and stir in the onion and pickle relish.
Sandwich Assembly
4 slices rye bread
Russian Dressing
6 slices tempeh bacon or vegan bacon slices
Caramelized Onions
1 roasted red bell pepper, cut into 1/2-inch strips
1/2-2/3 cup low salt sauerkraut
2 slices vegan Swiss cheese
Preheat oven to 400 degrees and have ready a small rimmed baking sheet.
Toast the bread slices. Lay the bread on a plate and slather a generous amount of Russian Dressing on top, spreading to the edges. Then, layer two bread slices with the tempeh bacon, followed by a generous portion of the Caramelized Onions. Top with bell peppers and sauerkraut. Put the Swiss cheese over the sauerkraut, transfer the sandwich to the baking sheet, and tuck it into the oven for approximately 5-7 minutes to melt the cheese.
When the cheese has melted, remove sandwiches from oven and spoon more of the Russian Dressing over the reserved pieces of bread. Cover the sandwich with the bread and cut it in half for easier handling.
Note: If you don't wish to make Russian dressing, Thousand Island dressing can be substituted. What distinguishes the Russian dressing is the addition of horseradish and hot sauce, which give the dressing more pungency. Also, the recipe makes more than needed for 2 sandwiches. Refrigerate leftovers for later.
| Total calories per serving: 562 | Fat: 15 grams |
| Carbohydrates: 87 grams | Protein: 21 grams |
| Sodium: 1723 milligrams | Fiber: 14 grams |
Open-Faced Kabocha Tartine
(Makes 4-6 servings)
A cheery-looking, open-faced extravaganza, this tasty delight is easy to assemble and makes a fabulous light meal. It's equally as delicious served gently warmed or at room temperature. For convenience, the ingredients can be prepared a day ahead and assembled shortly before serving. If kabocha squash is unavailable, consider butternut squash an excellent stand-in. Getting a mix of red and yellow cherry tomatoes, if possible, adds bright colors to this sandwich.
1 small kabocha squash (approximately 2 pounds) or approximately 2 cups cooked, mashed kabocha or butternut squash
1 or more teaspoons maple syrup (if needed)
2-3 whole wheat pita breads
18 cherry or grape tomatoes, quartered
2 green onions, chopped
4-5 Kalamata olives, sliced
2 Tablespoons pine nuts
2 teaspoons extra-virgin olive oil
Salt and pepper to taste
2-3 Tablespoons minced parsley (optional)
Preheat oven to 400 degrees and have ready a large rimmed baking sheet. Line a small rimmed baking sheet with aluminum foil or parchment. Pierce kabocha, place it on the small baking sheet, and bake for 45-55 minutes, or until the squash is very soft when pressed.
When the squash is cool enough to handle, cut it in half and discard the seeds. Scoop out the flesh and mash it well. If the squash is not sweet, add maple syrup until the squash is delicately sweet.
Spread approximately 1/2 - 3/4 cup of the mashed squash over each pita, almost to the edge of the pitas, and put them on the large baking sheet.
In a medium-sized bowl, combine the tomatoes, onions, olives, pine nuts, and olive oil and season with salt and pepper. Spoon the tomato mixture over the pita breads and slip them into the oven for approximately 8-10 minutes to warm through. Alternatively, serve the 'pizzas' at room temperature.
Cut each pita into quarters and arrange them on a platter. For the finishing touch, garnish the platter with a sprinkle of parsley around the edges.
| Total calories per serving: 231 | Fat: 7 grams |
| Carbohydrates: 41 grams | Protein: 7 grams |
| Sodium: 222 milligrams | Fiber: 7 grams |
Fruity Quesadillas
(Makes 2 servings)
Rather than melted cheese, these little quesadillas feature peanut butter and a no-sugar-added, naturally sweet fruity spread that turns the tables on tradition. These babies make a delicious dessert or late-night snack.
The Plum Butter recipe below makes approximately 3 cups. If you have any Plum Butter left over, transfer it to a covered container and store it in the refrigerator, where it will keep for 2-3 weeks. It is great to have on hand to enjoy on morning toast or crackers.
Plum Butter
2 cups dried apple slices
2 cups water, divided
18 pitted dates, snipped in half
12 pitted dried plums (prunes)
In a 2-quart saucepan, combine the apple slices, 1 cup of the water, dates, and dried plums. Cover the pan and bring to a boil over high heat. Reduce the heat to low and simmer for 10 minutes.
Transfer the cooked fruits, liquid and all, to a food processor. With the machine running, add the remaining 1 cup of water, a little at a time, until the mixture is smooth and creamy.
Quesadilla Fixings
2 corn tortillas
Unsalted creamy or chunky peanut butter
1 large apple, cut into quarters and thinly sliced (approximately 1/8-inch thick)
Spread a generous layer of peanut butter over the tortillas, spreading to the edges. Follow with a generous layer of Plum Butter spread over the peanut butter. Top with the apple slices, covering the entire surface.
Put the loaded tortillas on a large rimmed baking sheet and place it under the broiler for 2-3 minutes. Remove the pan from the broiler. Use a spatula to fold the loaded tortillas in half, and serve.
Calculated using 2 TB plum butter and 2 TB peanut butter.
| Total calories per serving: 529 | Fat: 17 grams |
| Carbohydrates: 94 grams | Protein: 11 grams |
| Sodium: 37 milligrams | Fiber: 12 grams |
Buddy Bean Salad
(Serves 4-5)
Sometimes a sandwich meal needs a little buddy — something like a flavorful bean salad to make the lunch or dinner feel complete. This salad is quick to assemble and can even be made a day ahead for convenience. To dress it up a bit, consider adding minced parsley.
One 15-ounce can garbanzo beans, drained and rinsed
One 15-ounce can kidney beans, drained and rinsed
3 green onions, sliced
1 medium carrot, peeled and diced
1 yellow bell pepper, diced
Juice and zest of 1 lemon
1 teaspoon organic sugar
1/2 teaspoon salt, or to taste
1/2 teaspoon lemon pepper
Combine all the ingredients in a large bowl and toss well to distribute the vegetables and seasonings evenly. Set aside for 30 minutes, toss well again, and adjust seasonings if needed.
| Total calories per serving: 203 | Fat: 2 grams |
| Carbohydrates: 37 grams | Protein: 11 grams |
| Sodium: 591 milligrams | Fiber: 11 grams |
Zel Allen is a regular contributor to Vegetarian Journal. She is the author of several vegan cookbooks.
