ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Avocado Steamed Vegetable Sandwich Vegan Recipe

Updated on July 8, 2015
A delicious vegan sandwich on dark rye is easy to make
A delicious vegan sandwich on dark rye is easy to make | Source

What the Heck Do Vegans Eat for Lunch Anyway?

There's a commercial on TV where a teenage girl panics because her friend (a boy) is coming over for lunch. Her mother has put out a full luncheon spread. But, gasp!, the boy is a Vegetarian. Not to worry! Mom whips out her laptop, does a quick search, and viola! We have a Vegetarian lunch--complete in the 20 minutes.

I know from experience that people freak out when over feeding a Vegetarian. They are apoplectic about feeding a Vegan. Relax! I've was a Vegetarian in the mid-1980s and became Vegan in 1990. It isn't as difficult as you think! We eat the same foods most other people eat, minus the meat, dairy, and eggs. In fact, you have many foods in your fridge and pantry that would feed an army of Vegans if they existed.

I'm a big fan of sandwiches. Today, I'll share with you my recipe for a Vegan sandwich that is easy to make and healthy. This Avocado and Vegetable sandwich is my favorite. I hope you'll like it too.

And, the next time a Vegan or Vegetarian stops by unexpectedly, you'll be ready to feed them.

[All photographs on this page copyright 2013 Melody Lassalle - All Rights Reserved. Do not copy without permission.]

A Very Simple Sandwich

This is a tasty, easy to make sandwich that will please anyone. If they love avocado as much as I do, they'll love this too.

Prep time depends on whether you are steaming fresh or frozen vegetables.

Cook Time

Prep time: 10 min
Cook time: 1 min
Ready in: 11 min
Yields: 1 sandwich


  • 1 Clove of Garlic
  • 1 half Avocado
  • 1/4 cup steamed mixed vegetables
  • Optional: salt and pepper to taste
Closeup of sandwich mixture
Closeup of sandwich mixture | Source
5 stars from 1 rating of Avocado Vegetable Sandwich


  1. In advance, steam together a variety of vegetables. My mixture is broccoli, carrots, cauliflower, spinach, and peas. I used frozen vegetables as I was running behind schedule. Steam in a glass microwave safe container for 6 minutes. When steaming in the microwave, be sure to add 1/4 inch of water to the bottom of the bowl.
  2. Peel garlic. Crush or chop garlic into small pieces.
  3. Slice an avocado in half. Scoop out half the avocado. Save the other half for another sandwich.
  4. Mix garlic, avocado, and vegetables on a plate. Heat in the microwave for 1 minute. You can eat this sandwich mixture cold. I prefer mine warmed up though.
  5. Before putting the mixture on your bread, break up larger vegetable pieces with a fork. Scoop onto your favorite bread and enjoy!
Evriholder Avo Saver, Avocado Holder with Rubber Strap to Secure Your Food & Keep it Fresh, Pack of 1
Evriholder Avo Saver, Avocado Holder with Rubber Strap to Secure Your Food & Keep it Fresh, Pack of 1
This is a simple avocado holder that keeps your fruit fresh. By keeping the fruit cover, light doesn't get to it and change the color.

Handy Avocado Saver Keeps Them From Turning Brown

If you've ever tried to save half an avocado for the next day, you know that they can look pretty nasty in just 24 hours. They turn a rusty brownish red or take on a grey quality. It is pretty unappealing.

Some use lemon to keep an avocado from changing color. I don't really like the extra lemon taste myself. What I've found is that the key is keeping light off the fruit.

This is a simple avocado holder that keeps your fruit fresh. By keeping the fruit cover, light doesn't get to it and change the color.

Nutritional Breakdown

Nutrition Facts
Serving size: 1
Calories 277
Calories from Fat117
% Daily Value *
Fat 13 g20%
Saturated fat 1 g5%
Unsaturated fat 3 g
Carbohydrates 30 g10%
Sugar 1 g
Fiber 5 g20%
Protein 7 g14%
Cholesterol 0 mg
Sodium 341 mg14%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
The Fuerte variety of avocado
The Fuerte variety of avocado | Source

Avocado is Good Food

Every now and then someone will tell me that avocados are loaded with fat so they avoid them. But, have they every stopped to see what else is in an avocado?

First off, the fat in avocados is mostly the good type--unsaturated. According to WebMD's "8 Healthy Facts About Avocados" avocados are a good source of this type of fat.

The avocado packs a punch when it comes to nutrition. It's got 5 grams of protein, 22 milligrams of calcium, 1,303 milligrams of potassium, 175 RE of vitamin A, 30 milligrams of Vitamin C, and 8 grams of fiber. We all need that! Avocados don't have any cholesterol and they are low in sodium.

If I'm going to add fat to my diet, I'd rather get it from a tasty avocado than some greasy, slimy food. This fruit is loaded with many of the nutrients we need to stay healthy.

Nutritional information source: The Nutrition Bible by Jean Anderson and Barbara Deskin. Morrow and Company : 1995.

Do you like avocados?

See results

Avocado Fan or Not?

It's hard to find someone in California that doesn't like avocados, but I am sure they exist. What's not to love about this mild tasting fruit?

I don't know how popular the fruit is in the rest of the country or the world. In my household, it ranks number one.

Varieties of Avocado

Also known as the Alligator Pear

Did you know that there are about 500 varieties of avocado? These avocados vary in color, size, shape, and flavor. Some have a soft smooth skin, while others have a bumpy skin. Their fruit is usually a yellow to green shade and slightly soft when ripe. Some varieties have a more oily texture.

There are 24 varieties of avocado grown in the US. They are grown primarily in California and Florida. The main difference between the two states is the growing season. California avocados are grown year round while Florida avocados are grown from July to February. Also, the Florida avocado tends to be larger.

Though there are hundreds of varieties, only seven are native to California. You might be most familiar with the Hass, which has an oval shape and a dark, bumpy outer skin, and the Fuerte, which has a smoother, lighter green skin. There are also the Bacon, Pinkerton, Reed, Zutano, Gwen, and Lamb Hass. These vary from the Florida varieties which are the West Indian, Guatemalan, and Mexican avocados.

Got My Avocado and Veggies!

Mixture of steamed vegetables and avocado are ready for lunch
Mixture of steamed vegetables and avocado are ready for lunch | Source

Keeping Avocado Fresh

Method one: Mix avocado in a bowl with a little lemon juice. Cover and save in the fridge for later use.

Method two: Save the half shell from the part that you scooped out. Put this over the other side of the avocado to cover it and place in a plastic zipper bag. Only partially close the bag. Place in the fridge for later use.

Dark rye bread is usually dairy and egg free.
Dark rye bread is usually dairy and egg free. | Source

Be Wary of Bread If You Are Vegan

Eggs and Dairy may lie within

Every sandwich needs bread, but it can be a challenge finding bread without eggs or dairy. Read the label carefully to see if eggs, dairy, and their variants (like margarine or casein) have been added. GoDairyFree has put together a comprehensive list of terms to avoid on ingredient labels when eating dairy free.

Oroweat makes several non-dairy breads. I prefer their rye varieties, especially the dark rye. Many other brands have dairy free versions as well.

There are other options besides bread. Why not try pita bread or tortillas? Both can be found at most stores in dairy free versions and they make for a nice variation to the ol' two slices of bread. If you are adventurous, you can even make your own!

Mixed steamed vegetables make great sandwiches.
Mixed steamed vegetables make great sandwiches. | Source

You Can Steam Almost Anything

The more the merrier!

I'm not a one vegetable at a time person. I like several and prefer them mixed together. That's just the way I am.

You can use so many different vegetables and fruits for this sandwich. It is only limited by your preference and imagination.

Here are some of my sandwich favorites (I steam them all, except the beets, which need to be boiled separately):





Patty Pan

Crookneck Squash


Mustard Greens

Green Beans

Beets (boiled, not steamed)

Some items are best steamed separately. I steam the radishes and squash in separate containers.

The Benefits of Garlic

It stinks but it tastes so good

Since the beginning of time, garlic has been cherished for it's medicinal properties. It is beneficial to fight bacteria, viruses, and fungi. People take garlic to ward off colds.

Garlic contains anticarcinogens known as phytochemicals. It's been known to lower blood glucose and may have value for heart patients. It is known to boost the immune system, too.

Today, garlic comes in pills, powders, and extracts. You can also buy garlic pre-peeled, minced or whole, in jars. But, why use these when fresh garlic is so easy to come by? It adds flavor to our meals and wards off vampires. It lasts longer in it's natural form and doesn't carry the risk of associated with other forms.

Ready to Put My Sandwich Together

Ready to put my sandwich together
Ready to put my sandwich together | Source

The Best Way to Prepare an Avocado

I was really surprised when I saw a relative peel an avocado. I've never peeled one in my life. They are so easy to scoop out that it's an unnecessary step.

Should you peel an avocado first?

Still need a condiment?

You've got a few options

I don't think a condiment is necessary for this sandwich. The avocado does a good impersonation of a spread. But, you might like a little more moisture in your sandwich.

Some ideas:


Nayonaise (a brand of Vegan Mayonnaise)

Spectrum Organics Light Canola Mayo


Plain Yogurt

Salad Dressing (Vegan, of course!)

The Sandwich from the Inside

This is what it looks like open face
This is what it looks like open face | Source

More Vegan Lunch Ideas that are Great for Kids

Meatless lunches don't have to be boring. The Avocado Vegetable Sandwich is only the beginning! Conquer lunchbox boredom. This cookbooks has so many recipes to try.

This cookbook was voted one of's Best Books of 2014. It is geared towards helping parents of vegan children by providing lunch ideas that children will eat. Recipes are clearly marked as gluten-free, wheat-free, nut-free, etc. This will make it easier for parents to find suitable recipes and end lunchbox monotony.

With 130 recipes, you're bound to find something new and delicious to try!

Thanks for visiting. I hope you'll give this sandwich a try. It's my favorite, after all.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)