Our love for this sandwich started in high school, when we'd frequently eat a foot-long veggie from Subway after soccer practice several days a week. When we moved to New York, we discovered a version at the sandwich shop Lenny's that has cabbage and sweet peppers. This is the one we've been making at home lately—no warm, roasted vegetables, portabella mushrooms, or even slabs of mozzarella. Just crisp, shredded greens and our four essential ingredients...
There are a lot of vegetable sandwich options out there. Most involve roasted vegetables, and those are just fine for another occasion. For this sandwich, though, we're talking a salad on two slices of bread. It's so refreshing and satisfyingly crunchy. If you fear it won't be filling enough, add some cheese (a smear of cream cheese is good, too).
And blame it on Subway, but two things we absolutely, positively have to have are banana peppers and dill pickles. The tangy, sharp taste and the texture are paramount on our sandwiches. Here's the rundown of our basic ingredients:
• Shredded lettuce (We like romaine hearts, sliced into ribbons.)
• Tomatoes
• Bell pepper, thinly sliced
• Dill pickle
• Banana pepper rings
• Spicy mustard
On the sandwich above, we also have a bit of mayonnaise and some sliced carrots. Lenny's adds shredded red cabbage, honey mustard, and alfalfa sprouts—all good things you might want to consider.
Does anyone else eat fresh vegetable sandwiches like this? What's on yours?
Related: Healthy Eating: Alternative Sprouts Sandwich
Originally published June 9, 2009.
(Image: Elizabeth Passarella)
Bacsac Bacsquare 04...

Looks good and I do too have a soft spot for the Subway salad sub. And just because I think I'd need to use a good whole wheat sub roll. Also I'd throw on sliced olives, spinach, lots of oregano and a slab of avocado for good measure.
I like avocado on mine to stick it all together. The one drawback of a crispy veg sandwich like this is its tendency to fall apart. I have to have radishes on mine, and I prefer picked red onion to dill pickles. Thin cucumber slices are good, crunchable lettuce is a must, and a slice of a really nice tomato. Mustard is usually the only condiment, on a really great bread. But if I've got a nice roll, and I'm going to eat it right away, this is great with a mustard vinaigrette.
Banana pepper rings are key. I made myself a sliced tomato, lettuce and red onion on whole grain with a little mayo, salt and pepper last weekend. My friend dubbed it a "no B BLT and thus, completely pointless" but I thought it was delicious.
One of my favorite veggie sandwiches consists of tomatoes, cucumbers, avocado (or guacamole) and alfalfa sprouts, on whole grain bread.
Another one is cream cheese and sliced pickles.
Meat.
HA!
Oh my, lunch tomorrow. Just washed the romaine, got the peppers and my own tomatoes from the garden. Thanks for the idea.
mmm, veggie delite sub is great. For me, its all about the vingary/sour components. Banana peppers, vinegar, pickles, mustard, Red onions. No lettuce for me - just spinach. Avocado to add a bit of creaminess to all that pucker.
our classic veggie sandwich at home:
tomatoes, guacamole, cucumber slices, sunflower sprouts, pickled red onions, chipotle mayo on toasted wheat.
I also love a good veggie salad sandwich with the only addition to be some avocado and/or cheese to give the creaminess factor. The cheese should be a soft cheese such as lappi or like the original poster suggested, a cream cheese works just as well.
I really don't love lettuce on sandwiches that much, so if it's there it will be just a little bit, and definitely not on a hot sandwich. So, not a big fan of just veggies sandwiches.
One of my favorites, though, is cheddar, swiss, tomato, sprouts, and avocado with a bit of mayo or ranch dressing.
My favorite thing is CILANTRO. A sandwich place near my house uses cilantro on their sandwiches and it's so good! I would never have thought of it myself.
Lenny's sandwiches sound good and they are on bread instead of a bun. I love that fact. Bread is almost extinct in sandwich shops.
I'd add some avocado to that sandwich and - hope this isn't gross - some mango chutney.
I think that sounds good, but there's mainly just fiber. Avocado for good fats, and maybe some hummus or hardboiled egg for protein?
I love salad sandwiches! My favorite is spinach, onions, tomatoes, cucumbers, dill pickles, and sharp cheddar on toasted whole wheat bread. I use mayo and a little salt, and sometimes spicy mustard.
Oooh, how about good old fashioned tomato and mayo sandwiches on fresh baked bread. Of course, this only works with the super-ripe farm-fresh tomatoes of late summer.
I'm with you on the Subway vegi sandwich. The pickles and banana peppers are key! I love the oil/vin as well.
Pesto! Avocado! Hummus!
Maybe some lettuce and tomato.
http://www.abreadaday.com
Yum.
Pardon me, I'm going to make myself a much-loved fresh tomato sandwich. mwilsn2 is right, the best are with the really ripe ones, but I'm prepared to make do (I don't think I'd survive a week without one).
I agree with clampers.
My mouth is salivating at the picture! Perhaps being 6 1/2 months pregnant has something to do with it, or maybe it just that is looks so darn good! First crop homegrown Texas tomatoes are just now making their way into the farmer's markets. Perfect timing for a sandwich such as this!
Tomatoes, lots of basil, a drizzle of balsamic vinegar and mozzarella cheese are my favorite.
I also like hummus, tomato, cucumber, sprouts, and lettuce.
I have a favourite veggie sandwich, from a local lunch joint here in Ottawa called Gooney's:
Sauteed mushrooms, cheddar/swiss/provolone, lettuce, onions, grilled eggplant, hot peppers, mayo, mustard, and horseradish (trust me on the horseradish).
I'm forgetting a vegetable I think...
lettuce, tomato, cheese, cucumber and mustard
or
lettuce, tomato, cheese, green pepper, black olives, salt & pepper, sometimes a few slices of jalapeno.
spinach, tomato, cucumbers. Mayo. On ciabatta. Salt and Pepper. Yum!
I like to blend together some pesto (homemade or a favorite jarred brand, whichever), a can of drained cannellini beans, and a touch of parmesan. I use this as a sandwich spread to go with sliced tomatoes and romaine.
I also like cooked, pureed sweet potato as a filling.
a simple combo of lettuce and hummus is amazing, especially if you have some awesome bread to put it on. it's ridiculously healthy and SO good.
i like to mash beans and spread them on!
seriously? no one's mentioned feta yet?
even just avocado, tomato, hummus and feta. yum.
there was (is?) a great sandwich place in berkeley when i was in college, and they made a seriously stacked veggie sandwich with tomatoes, avocado, sprouts, probably some hummus, lettuce; i can't remember what else. it was big. but the best part was the 1/4 inch-thick layer of feta. just divine.
Hummus, tomato, gouda or goat cheese, avocado, red, orange and yellow peppers, splash of balsamic vinagrette. So good!
lkb -- I think you're talking about Cafe Intermezzo -- if so, they are still there! At least, they were about a year ago.
I call mine Big MoFo Pockets, instead of bread I use whole wheat pita pockets, spread the insides with roasted red pepper hummus, guacamole, and then I stuff it with spring lettuce, sliced cucumber, sliced white mushrooms, sliced red or green bell pepper, sliced kalamata olives, a sprinkle of cheese (usually goat cheese or farm cheese), and a topping of fresh mild salsa, and sometimes cilantro.
These are so good and messy, my husband loves them and doesn't usually like "healthy" food.
@leapkate--no, it wasn't intermezzo. i don't think i ever had a sandwich with feta there (although their sandwiches AND salads were phenomenal, especially with that great bread).
this was a weird little hole in the wall--from bancroft, you had to walk through a little passageway, then (maybe?) cross the next street and continue between buildings somewhere. (i think it was close to Unit 3) but... it was 10 years ago, so i can't totally remember. it was a teeny little sandwich place, and i still remember that one sandwich.
but now i'm thinking about intermezzo, and sitting outside at raleigh's. the east coast just doesn't have the same outdoor restaurants. or food...
Cream cheese, avo, red onion, tomato, shredded carrots (must be shredded by hand, not the pre cut stuff!), green leaf lettuce, sprouts & mayo. YUMMMMMMY!
fresh and garlicky green goddess dressing
Seeduction bread from Whole Foods, cream cheese, a slice of cheddar, avocado, tomato and lots of thin slices (I use a mandoline) of cucumbers and radishes.
if you are using a good quality, whole grain bread and adding dark leafy greens there is no need to add another source of protein or iron, you already have a complete meal. A nut cheese spread would add a boost to this, as well as lending some healthy fats without the absorption-blocking effects of cheese.
I add baby kale leaves, chiffonaded and rubbed with tahini/lemon/garlic/red chili flake dressing as a base on my veggie sammiches (official terminology). Without kale or broccoli, veggie sammiches just aren't filling enough. To this I add avocado, tomatoes, red peppers, red onion, sprouts, banana peppers, olives and pickles. Yes, it's a truly epic sandwich :)
Slabs of baked sweet potato make another great addition,
I'm kind of a fast food snob (never eat the stuff), except when I travel for work, I always eat that Subway Salad Sandwich. It's very tasty, and sometimes your best/only bet in airports or in the heartland. I can see wanting to recreate it - yum!
I eat veggie sandwiches like this at least three times a week. I, too, need banana pepper rings. Also, mashed avocado, red onion, and alfafa sprouts. I like to use a splash of balsamic vinegar, too. Pickle on the side.
My mom used to make what she called a Russian Salad - it was sliced cucumbers, onion and tomatoes with a dollop of sour cream mixed with vinegar and dill - you leave the veggies sitting in the sour cream and vinegar for about 20 minutes and they get nice and crunchy - this is great layered onto a multi-grain roll with a bit of butter. Very satisfying!
Banana peppers and pickles? My mouth is watering.
I bet you could mash up some chickpeas or cannellini beans and add them, too, for a little protein.