After talking to a Dcomedieta reader about which combinations are ideal for making a vegan sandwich, and after spending some time on the ideal sandwich for losing weight (with ideas for those who eat out), let’s see how we can do the same thing. with vegan sandwiches . These vegan sandwich ideas that I propose are perfect for a meal away from home or from the office that is maximum of 400 calories, ideal if we want to lose weight or keep ourselves light and especially if we are looking for a nutritionally complete meal also from a protein point of view.

VEGAN ROLLS, READ OR DO IT YOURSELF RECIPES

We choose the bread. I propose bread alternatives for our sandwiches. You can choose one or try them all.
Bread (choices from 140 to 160 calories approximately)
– a 60 g rosette *
– two slices of wholemeal or white or kamut or gluten-free Schar type
bread – a 50 g oil sandwich
– two slices of rye bread type Pema
– 65 gr wholemeal bread (a medium sandwich) *
– a medium Arabic wholemeal sandwich (about 13/14 cm in diameter) *
– an Auchan brand corn tortilla to be folded in two or rolled up *
Recommended options with an asterisk are the most filling in my opinion.

Possible seasoning options (maximum 200/250 calories)

With vegan salami
– grilled courgettes or aubergines + 50 gr of vegan salami from molpur / lupine / wheat muscle / beetroot + 100 gr of sliced ​​tomato + a tablespoon of veg mayonnaise
Al tofu
100 gr of tofu with aromatic herbs such as Sojasun or natural Quickly grilled conbio without fat + crispy sliced ​​lettuce + raw pepper or tomato + one and a half teaspoons of vegan pesto on one side or two teaspoons of mustard + one of veg mayonnaise
Al tempeh
60 gr of tempeh cut into thin slices + a teaspoon of balsamic vinegar glaze + raw spinach + 1 carrot cut into strips or julienne strips + two / three thin slices of pear or green apple or a spoonful of
Vegburger pumpkin puree
1 burger valsoia 100% vegetable broccoli cabbage and buckwheat (or sorghum amaranth and rice or zucchini peppers and sorghum)  or with spinach + a spoonful of soy cream cheese + a tomato like ox heart + lettuce leaves + 2-3 leaves of basil (ps: this sandwich is not good for tortilla)
Arabic
2 tablespoons of chickpea hummus or 4 of lupine hummus + 70 gr of sliced ​​avocado + lettuce to taste + pickled peppers (no sweet and sour) + a tomato