This sandwich is a really yummy way to use up some of the veggies in your fridge, or just squeeze more veggies into your day. Not in the mood for a moderately messy sandwich? Try a cozy warm bowl filled with some of the steamy veggie filling and the cooked whole grain of your choice (brown rice, quinoa, spelt, barley, or couscous to name a few). Talk about comfort food!
INGREDIENTS
Vegetable Filling
- 1 onion, cut in half crosswise and sliced into half moons
- 1 eggplant, cut into 1/2″-1″ chunks
- 1 small fennel bulb, sliced (just the bulb, not the stalks or feathery fronds)
- 2-3 carrots, sliced, or 2 handfuls of shredded carrots
- 2 stalks celery, sliced
- 1-2 zucchini, cut in half, lengthwise and sliced
- 1/2 bell pepper sliced into strips (or you can use bottled roasted peppers – YUM! )
- 3 cloves garlic, minced
- 1/2 teaspoon thyme
- 1/2 teaspoon oregano
- salt and pepper
- One 14.5 oz. can of diced tomatoes
- 1/4 cup Fresh parsley, chopped
Sammie fixin’s
- 4 whole grain rolls, sliced in half, horizontally
- hummus
- olive tapenade (optional)
- Fresh spinach or Romaine lettuce
DIRECTIONS
- Heat about 1/4 cup water or vegetable broth in a large skillet
- Add onions, eggplant and fennel. Cook for about 1-2 minutes. Next add carrots, celery, zucchini, and bell peppers (if using bottled, we’ll add them later). Cook for another 8-10 minutes. Add garlic and spices. Cook for a minute or two before adding the tomatoes (and roasted red peppers, if you’re using them). Bring to a boil and simmer, covered, on low for 15-20 minutes. Uncover and cook for a little longer to cook off any excess liquid. Stir in parsley.
- While the filling is simmering, toast the rolls, then smear one side with hummus and top with spinach or lettuce. Top other half of the roll with olive tapenade.
- Spoon a good heap of the cooked veggies on top of the leaves and place the other half of the roll on top. Tuck in!
Mel's Healthy Kitchen 