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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
Evriholder Avo Saver Avocado Holder

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?

Yes, the fruit is easier to work with when peeled.

Yes, the fruit is easier to work with when peeled.

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    • 'Vikk Simmons 4 years ago from Houston

      I peel. Seems easier than scooping.

    • Ibidii 4 years ago

      I find it easier to not peel it. However if my daughter and I share an avocado and we each want half, and I am having mine later, we cut it in half unpeeled and save the half for me. I have seen people cut the skin at the halfway mark, peel the half and then cut the avocado unpeeled part into sections and take them off. Saving the other half with the seed. I hear it is best to keep the seed in on the saved half. We keep the seed in the guacamole also when we save the leftovers.

    No way! That's an unnecessary step.

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      • poetryman6969 2 years ago

        Must peal. Whoops, that's a bell. I mean must peel!

      • SteveKaye 4 years ago

        Do people peal avocados? Really? Since when?

      • blancaverome 4 years ago

        I scoop.

      • dudokdudok 4 years ago

        I never peel, find it impractical.

      • Rosetta Slone 4 years ago from Under a coconut tree

        Peeling is only for when you're serving a fancy avo dish to guests. Otherwise, it unnecessarily slows down the avocado's trip to my mouth.

      • Elyn MacInnis 4 years ago from Shanghai, China

        Nope. That's a real pain.

      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.

      Hope you like the sandwich!

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        • MelRootsNWrites profile image

          Melody Lassalle 23 months ago from California

          Thanks so much, peachpurple!

        • peachpurple profile image

          peachy 2 years ago from Home Sweet Home

          i voted up and gave you five stars for this recipe. hard to find easy vegan sandwiches

        • MelRootsNWrites profile image

          Melody Lassalle 2 years ago from California

          Thank you for the vote up and interesting mark, poetryman! I've tried the lemon tip but it does leave the avocado with a slight lemony taste, which I don't like. Others like it just fine.

        • poetryman6969 profile image

          poetryman6969 2 years ago

          Voted up as useful and interesting. I heard about the lemon trick before.

          I noticed that I put my peel on the wrong side but I could not delete it after commenting. Oh well.

        • MelRootsNWrites profile image

          Melody Lassalle 2 years ago from California

          Global-Chica, you are welcome! I've never had avocado prepared in the way you mentioned. I should give it a try. It sounds delicious!

        • Global-Chica profile image

          Anna 2 years ago from New York, NY

          I love avocados and could eat them every day! One of my favorite is avocado toast sprinkled with olive oil, lemon, pepper and sea salt. Never added other veggies but ought to! Thanks for the recipe.

        • Charito1962 profile image

          Charito Maranan-Montecillo 3 years ago from Manila, Philippines

          From where I come from, we make avocado-flavored shake and ice cream. I have yet to taste in a sandwich!

        • Spiderlily321 profile image

          Spiderlily321 4 years ago

          Avocado sandwiches are delicious. I love adding avocados to so many things. I even love avocado smoothies! Great lens!

        • Spiderlily321 profile image

          Spiderlily321 4 years ago

          Avocado sandwiches are delicious. I love adding avocados to so many things. I even love avocado smoothies! Great lens!

        • Spiderlily321 profile image

          Spiderlily321 4 years ago

          Avocado sandwiches are delicious. I love adding avocados to so many things. I even love avocado smoothies! Great lens!

        • Spiderlily321 profile image

          Spiderlily321 4 years ago

          Avocado sandwiches are delicious. I love adding avocados to so many things. I even love avocado smoothies! Great lens!

        • HSP Connections profile image

          Peter Messerschmidt 4 years ago from Port Townsend, WA, USA

          One of my favorite snacks is to cut an avocado in half and put balsamic vinegar in the "pit holes" and eat with a spoon... sometimes I add a little sea salt.

        • profile image

          SteveKaye 4 years ago

          I like avocado sandwiches - with tomato and sprouts. Yum. Thank you for publishing this lens. It was delicious.

        • MelRootsNWrites profile image

          Melody Lassalle 4 years ago from California

          Wow! So many fans of avocados! :D Thanks for all the great comments.

        • prateek1215 profile image

          prateek1215 4 years ago

          This lens is amazing! I'm going to try this recipe for sure!

        • WeeCatCreations1 profile image

          Susan Caplan McCarthy 4 years ago from Massachusetts, USA

          Love avocados. I had guacamole and blue tortilla chips for lunch.

        • rob-hemphill profile image

          Rob Hemphill 4 years ago from Ireland

          I'm up for anything with avocados in it, especially guacamole.

        • blancaverome profile image

          blancaverome 4 years ago

          I actually do eat avocados nearly every day, so this is going on my menu to try!

        • Michey LM profile image

          Michey LM 4 years ago

          This is a great recipe, easy to make, and good for Non-veg as well, i will pin it!

        • Rosetta Slone profile image

          Rosetta Slone 4 years ago from Under a coconut tree

          Looks tasty! I think avocados should be a separate food group. They're amazing.

        • Vikk Simmons profile image

          'Vikk Simmons 4 years ago from Houston

          Can't believe you, too, like Oroheat's Dark Rye. That's my go-to bread. And we both love avocados. Great job on being chosen for the Imminent highlights reel and the purple star.

        • Elyn MacInnis profile image

          Elyn MacInnis 4 years ago from Shanghai, China

          Yum. I want one! Avocados are so delicious.

        • mrdata profile image

          mrdata 4 years ago

          I love eating avocados! Thanks for your recipes! I will make your recipes and congrats for your LOTD!

        • takkhisa profile image

          Takkhis 4 years ago

          I like vegetables much and eat it almost everyday. Well, I have never tasted Avocado vegetable sandwich but i want to try this someday :)

        • profile image

          Ibidii 4 years ago

          My daughter and I go ovo lactarian most days. Her BF is also ovo lactarian Vegetarian. She makes many dishes with out cheese and eggs. Those who want cheese can add it after the meal is cooked. She makes an awesome lentil chili! We will add it to my lenses soon. :D

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