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  • Ready In:
  • Makes 4 sandwiches

Layered with a delicious homemade Green Pea Spread, thinly sliced tomatoes, and crisp romaine lettuce on toasted whole grain bread, this flavorful vegan PLT (Green Pea, Lettuce & Tomato) sandwich makes the perfect lunch! The Green Pea Spread can be made with fresh or frozen green peas, also known as English peas.

Vegan sandwich

Ingredients

Green Pea Spread
  • 2½ cups fresh green peas or thawed frozen green peas
  • ¼ cup packed fresh basil
  • 1 tablespoon nutritional yeast
  • 1 tablespoons lemon juice
  • 1 tablespoon sunflower seed butter or almond butter
  • 2 garlic cloves, minced
  • ½ teaspoon salt
  • Pinch red pepper flakes, or more to taste
  • 1–2 tablespoons water
Sandwich Fixings
  • 1–2 tomatoes, thinly sliced
  • 4–6 romaine lettuce leaves
  • 8 slices whole grain bread, toasted
  • Dijon mustard, to taste

Instructions

  1. If using fresh peas, cook them in boiling water for about 3 minutes or until they turn bright green, then quickly transfer them to a bowl of ice water to cool. Set aside for 5 minutes. If using frozen peas, be sure to thaw them.
  2. Drain the peas, transfer them to a food processor, and add basil, nutritional yeast, lemon juice, sunflower seed butter, garlic, salt, red pepper flakes, and 1 tablespoon water. Process until mixture is well combined but not completely smooth—you want to maintain some texture. Add more water if needed to achieve desired consistency. Taste and adjust seasonings as needed. Transfer the spread to a glass bowl.
  3. Toast the whole grain bread (2 slices per sandwich). To make each sandwich, spread one toast slice with Dijon mustard and the other slice with ¼ cup of Green Pea Spread. Layer sliced tomatoes and crisp romaine lettuce between the toast slices.

Comments (10)

(5 from 6 votes)
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Erin3 months ago
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I was very unsure what to expect out of this recipe, but it was delicious!
I didn’t have any almond butter so I substituted with tahini. I also left out the nutritional yeast.

Kme9 months ago
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This is so yummy and good! Have made it multiple times now. We love it on toast or whole wheat crackers. I agree with reviewer Kb3K about putting the whole garlic cloves in processor first to do the mincing for you! For convenience, I also use frozen peas and just run cold water over them in colander to thaw. Have also used “bottled lemon or lime juice” when I didn’t have fresh and taste is still superb! Have kept mine in refrigerator for up to 5 days, but is usually eaten sooner! Thanks for great recipe!

R9 months ago
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Nice

R9 months ago
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Nie

Lynn9 months ago
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Is there a substitute for fresh basil? How about spinach and some dried basil mixed in with the leaves?

Susan9 months ago
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How long can you keep the spread in the fridge? Does it keep well?

Martine Tomczyk9 months ago
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Brilliant! Can’t wait to try this…

Kb3K11 months ago
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This recipe is quick and delicious! I make it on the regular. I like to add 1/4 cup of hemp hearts for an extra protein boost, but it’s not necessary.

kb3k1 year ago
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This is a go-to quick and easy meal for me. I make it all the time! Tip: if you add the garlic to the food processor first to let it chop, it is an easy “one bowl” kind of meal.

Bhakti Karla Sikora1 year ago
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Oh.my.goodness! This is fabulous! Love “whirled peas”! Can’t wait ’till the basil is growing in my garden rather than buying it at the store or farmer’s market ~ actually peas too! Thank you for this recipe! xxoo

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about the author

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC

Ashley is a full time food lover and self professed health nut. She’s also a pharmacist, holistic nutritionist, graduate from the Natural Gourmet Institute and healthy food blogger.  Ashley is adamant that health starts in the kitchen. She specializes in plant based, gluten free and oil free recipes, which you can find on her blog Rise Shine Cook. Her work has been published on Mind Body Green, One Green Planet and Healthline as well as in Vegan Lifestyle Magazine and Thrive Magazine. Ashley works with individual clients, does private and group cooking classes and educates others on the power of a healthy, plant based diet and lifestyle.

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