Low Fodmap Sandwich
The fourth of July is right around the corner and I am looking for a delicious low fodmap sandwich that is also meatless. I want it to put it on the grill and stay symptom-free so I can feel great so I can watch the fireworks. Many of us are looking for vegetarian summer recipes to add to the fun and this veggie sandwich is full of color and flavor while adding the best of the summer seasonal produce that I stocked up on from the farmers’ market!
You can pair this sandwich with some of your favorite summer sides, desserts and beverages and you are all set for a summer celebration! Take a look at the sample menu ideas below to get your creative juices flowing with all the possibilities. The sky is to the limit to what you can plan!
Summer Menu Ideas
Check out this delicious and easy summer menu with recipes below. It makes a colorful meal make with lots of fruits and vegetables!
Stuffed Veggie Spring Rolls
Southwest Quinoa Tabouli
Grilled Summer Tofu Sandwich
Strawberry Rhubarb Crisp
Lavender Blueberry Lemonade
Vegetarian Summer Recipes for IBS
Low Fodmap Vegetarian Sandwich
Grilled veggies on the grill can be as delicious as any grilled meat. In addition, it provides additional fiber and phytonutrients which are beneficial plant chemicals that animals products just does not have.
I hope that this sandwich is something that everyone loves regardless or not if they eat meat!
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
Vegan Pesto or Sriracha Sauce
Tofu Marinade Recipe:
My husband and I love this marinade recipe and it has been one of our summer favorites for a while!
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 red 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 side 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).
This sandwich features both tofu and vegetables. Tofu takes on the flavors you use with it and the grill gives it a wonderful texture which makes it delicious!
- 1 Block extra-firm tofu cut into 6 slices about 1/2 inch thick
- 2 2 red bell peppers quartered and seeded quartered and seeded
- 1/2 1/2 red onion skinned and cut into chunks 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 1/3 cup pumpkin seeds to top the sandwich to top the sandwich
- 6 thickly sliced pieces of sourdough bread
- 1 tsp thyme
- 1 tsp 1 teaspoon basil
- 1/2 tsp 1/2 teaspoon oregano
- 1/2 tsp 1/2 teaspoon marjoram
- Sprinkle of crushed red pepper
- 1/4 cup 1/4 cup olive oil
- 1/4 cup 1/4 cup red wine vinegar
- Salt and pepper to taste
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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 side 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, place a 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 the vegan pesto, use favorite pesto recipe using garlic, nuts, fresh basil, salt and pepper, and olive oil but do not include cheese. To make this a low fodmap pesto, skip garlic or use garlic oil.
Vegan Pesto Recipe
This recipe is one of my son’s favorites to make. We love it also. Hope that you love it as much as he and his family!
Sriracha Yogurt Sauce
The spiciness of the Sriracha sauce along with the cool and creamy texture of the yogurt make this easy condiment recipe a keeper. Use lactose-free yogurt is you are lactose intolerant.
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 bellow uses tofu but when serving with the tofu sandwiches, just use the veggies.
Low Fodmap Vegetarian Side Ideas
Southwest Quinoa Tabouli
By changing out a few seasonings and using quinoa instead of bulgur wheat, this tabouli recipe takes on a Southwestern flair!
Low Fodmap Dessert Ideas
Low Fodmap Beverages
I hope that you enjoy this festive summer sandwich and that it becomes one of your favorite recipe ideas to make on the grill this summer! Feel free to change up your celebration menu sandwich, sides, desserts, and beverages. I would love to know what combinations and recipes that you tried.
As a registered dietitian nutritionist living in the beautiful 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 on the Vine Ripe Nutrition blog that I share and let me know which ones were your new favorites. I hope that you enjoy the rest of the summer season!
In addition, if you are looking for a registered dietitian wanting to navigate the way to digestive wellness I am here to help! Check out my new program A Fresh Approach to Digestive Wellness!
Also, 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. There is something for everyone!
In addition, you might also enjoy these low fodmap veggie tacos!
