Creamy, Crunchy Avocado Veggie Sandwich with Cool Summer Garden Salad

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 Creamy, Crunchy Avocado Veggie Sandwich with Cool Summer Garden Salad

Similar to an egg salad sandwich, but with tofu instead of eggs, nonfat Greek yogurt instead of mayo and lots of fresh veggies and diced avocado folded in. Served on your favorite sprouted wheat or whole grain roll, with a colorful and flavorful salad on the side, including heirloom tomato (in this case Cherokee Purple variety), more avocado and a light and tangy dressing. I purchased most of the ingredients at a local farmers market.


Serves: 4
  1/3 cup plain nonfat Greek yogurt
  1 teaspoon apple cider vinegar
  1 teaspoon brown mustard
  pinch curry powder
  pinch paprika
  pinch pepper
  2 avocados, halved, seeded, scooped out of peel, medium dice
  (reserve half for sandwich garnish and salad)
  6 ounces firm tofu, medium dice
  1/4 cup celery, small dice
  (reserve half for sandwich garnish)
  1/3 cup red bell pepper, stemmed, seeded, medium dice
  (reserve half for sandwich garnish)
  1/4 cup red onion, peeled, small dice
  (reserve half for sandwich garnish and salad)
  1/4 cup Persian cucumber, small diced
  (reserve half for salad)
  1 cup shredded red cabbage
  4 sprouted wheat sandwich rolls or favorite whole
  grain rolls, split open lengthwise but left attached
  1 tablespoon extra virgin olive oil
  1 teaspoon lime juice
  1 pinch lemon pepper
  1 large handful arugula, any long stems discarded
  2 heirloom tomatoes, cut into 12 wedges
  12 thin round slices yellow zucchini

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados


In medium bowl; stir together yogurt, vinegar, mustard, curry powder, paprika and pepper. Next fold in avocado, tofu, celery, bell pepper, onion, cucumber. Spoon one fourth of this mixture into each split roll, then garnish each sandwich with the reserved celery and bell pepper and half of the reserved avocado and onion. Place one sandwich on each plate. In salad bowl; whisk together olive oil, lime juice and lemon pepper, then add and gently toss together arugula, tomato, zucchini and cabbage with remaining avocado, onion and cucumber. Arrange one fourth of salad on plates next to each sandwich.

Linda M. S.

Linda M. S.

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