Vegetarian Summer Recipes
Summer is here and the 4th of July is right around the corner! Many of us are looking for summer entrée ideas to add to the summer fun, I have a colorful and tasty vegetarian sandwich from my barbecue grill using the best of summer seasonal produce that I picked up from the farmers’ market!
Pair this sandwich with some of your favorite summer side, dessert and beverage and you are all set for a holiday celebration! I have a sample menu idea below to get your creative juices flowing of all the possibilities. The sky is to the limit to what you can plan with it!
Late Summer Menu Ideas
(See Recipes below)
Veggie Stuffed Spring Rolls
Southwest Quinoa Tabouli
Grilled Summer Tofu Sandwich
Strawberry Rhubarb Crisp
Lavender Blueberry Lemonade
Low Fodmap Vegetarian Sandwich
Grilled Summer Tofu Sandwich
A little red from the pepper, a little yellow and green from the squash and a little purple from the onion make this a very colorful sandwich. Feel free to change up the vegetables that you use depending on the season! We served ours open faced but you can add an additional piece of bread or serve on a bun. For low fodmap, leave out onion and garlic (or use garlic oil) and use low fodmap friendly bread). This low fodmap vegetarian sandwich can be made vegetarian or vegan depending on the sauce at the top. At our house, One of us used a vegan pesto and the other one of us topped it with a yogurt based Sriracha sauce.
Makes 6 servings
1 block of extra firm tofu, cut into 6 slices about 1/2 inch thick
2 red bell peppers, quartered and seeded
1/2 red onion, skinned and cut into chunks
2 small yellow squash, cut into 4 chunks each
2 small zucchini squash, cut into 4 chunks each
1/3 cup pumpkin seeds to top the sandwich
6 thickly sliced pieces of sourdough bread
1 teaspoon thyme
1 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon marjoram
Sprinkle of crushed red pepper
1/4 cup olive oil
1/4 cup read wine vinegar
Salt and pepper to taste
Make the marinade in a 9 by 12 glass pan. Add tofu and vegetables. Marinate on both sides at least 30 minutes but it is even better overnight. Heat barbecue grill whether it is gas or charcoal. Add the tofu on the grill. Cook the tofu about 4 minutes on each size until brown and take off the grill. Add vegetables and grill about 5 minutes on each side and carefully take off the grill. Allow the vegetables to cool and slice the pieces into thin slices to easily lie on top of the sandwich. Make pesto or Sriracha yogurt sauce if desired (see recipe ideas below).
To build the sandwich, lay slice of bread on plates, add a thin layer of pesto or yogurt sauce, add tofu, add vegetables and top with sauce. Sprinkle with pumpkin seeds.
To make vegan pesto, use favorite pesto recipe using garlic, nuts, fresh basil, salt and pepper and olive oil but do not include cheese. To make low fodmap, skip garlic or use garlic oil.
Here is one of our favorites!
To make Sriracha Yogurt sauce: use 1 teaspoon Sriracha and 1/3 cup yogurt. To make vegan, use plant based yogurt to make low fodmap use lactose free yogurt.
Low Fodmap Spring Rolls
The original recipe bellows uses tofu but when serving with the tofu sandwiches, just use the veggies.
Low Fodmap Vegetarian Side Dishes
Low Fodmap Dessert
Low Fodmap Beverages
Hope that you enjoy this festive summer sandwich and that it becomes a new member of your favorite recipe ideas to cook on the grill this summer! Feel free to change up your holiday menu sides, desserts and beverages. I would love to know what combinations and recipes that you tried.
As a registered dietitian nutritionist living in the mountain city of Asheville, I love to share recipes from our family’s kitchen with clients and friends! I hope that you check out more recipes that I share and that you enjoy the rest of the summer season!
And while you are looking for other tasty sandwich ideas, check out some of these ideas from my friends at the Recipe Redux at the link below!