Name: PLT (Green Pea, Lettuce & Tomato) Sandwich
Total time: 20 min
Ingredients: 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; 1–2 tomatoes, thinly sliced; 4–6 romaine lettuce leaves; 8 slices whole grain bread, toasted; Dijon mustard, to taste

Ready In: 20 minutes
Makes 4 sandwiches
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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.

By Ashley Madden, B.Sc.(Pharm), ACPR, CHNC, May 25, 2018

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

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.
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.
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.

tags:

sandwiches

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14 Comments

Comments (14)

(4.9 from 10 votes)

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Laureh4 weeks ago

WOW! Subbed in spinach leaves for lettuce and toasted in the panini grill. Best itlian style sandwich and no fake meat or cheese. Love this!

Sarah4 months ago

So good!! I have always loved peas, but didn’t have many recipes for them. This is going to be a regular in my rotation for weekday lunches now. Yum!

Leota10 months ago

My husband hates peas but I really like them. So this recipe is great and I think this recipe could pass if I told him they were green beans lol

RighteousVegan5 months ago

lol

Erin1 year ago

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.

Kme2 years ago

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!

R2 years ago

Nice

R2 years ago

Nie

Lynn2 years ago

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

Susan2 years ago

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

Martine Tomczyk2 years ago

Brilliant! Can’t wait to try this…

Kb3K2 years ago

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.

kb3k2 years ago

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 Sikora2 years ago

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 Madden 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. Madden 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. Madden works with individual clients, teaches private and group cooking classes, and educates others about the power of a healthy plant-based diet and lifestyle. Find her on Instagram and Twitter.

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