Vegan Bacon Salad Sandwich

12 January 2022

Sandwiches are a staple for lunch here in the UK so why change that if you're a vegan or looking to increase your intake of meat free meals!

Nutritional highlights

This sandwich provides us with plenty of energy through carbohydrates, as this is our main fuel source. Aubergines are a fantastic low-calorie option and are full of antioxidants. Antioxidants help protect our cells from damage caused by free radicals, they also help to prevent heart disease and some cancers. 

Whilst you may have heard bread isn't good for us, opting for wholemeal and wholegrain breads can provide some benefits. Wholemeal (as used in this recipe) takes longer to digest meaning it's better on our blood sugars compared to white bread. It also provides us with important fibre which has been shown to improve our gut health which can help us to lose weight alongside reducing cholesterol levels. 

Ingredients list

Makes 2 sandwiches
Preparation time: 35 minutes
Cooking time: 25 minutes

For sandwich:

  • 1 medium aubergine, peeled and sliced
  • 4 slices wholemeal bread
  • 2 tbsp vegan mayo
  • 1 tomato, sliced
  • 30g baby spinach
  • 1/4 cucumber, sliced. 

For marinade:

  • 1 tbsp extra virgin olive oil
  • 1 tsp maple syrup
  • 1 tbsp low salt soy sauce
  • 1 tsp smoked paprika
  • 1/4 teaspoon ground black pepper.

Method

Soak the peeled and sliced aubergine in water for 30 minutes and preheat the oven to 180C. 

Once soaked remove and place on foil baking parchment. Mix all of the marinade ingredients in a bowl and brush over the aubergine slices. Cook for 20 minutes. 

Slice the bread, spread 1 tbsp vegan mayo, add your aubergine bacon, tomato slices, cucumber and top with baby spinach. Serve or wrap in kitchen foil to take out with you. 

Healthy swaps

  • Want to add a little extra crunch? Wrap your sandwich in foil and then toast under the grill for a few minutes. 
  • Add in your favourite salad sandwich filling and really make it your own! Lettuce, peppers or rocket would make a great addition!
Calories:  Fat:  Saturates:  Total Sugar:  Salt: