Veggie Subs

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One of our local sub shops makes a terrific veggie sub, but it comes only on white bread buns, and the veggies are sauteed in oil.  We haven’t been able to convince the owners to get whole-grain buns or to use a non-stick skillet.   If you find yourself in a similar situation, you can make your own, and they’re terrific. The Veggie Subs in the picture below used white sandwich buns because our local grocery was out of the whole grain. But, we find the Food For Life Baking Company’s Sprouted Whole Grain Hot Dog Buns in the freezer section now.  We use those regularly, and boy are they hearty!

Veggie Subs

Veggie Subs

By February 26, 2014

Yield : 5 hearty subs


  • Topping
  • 2 small - avocado, skin and pit removed
  • 1 Tbs - red wine vinegar
  • 1/4 cup - thinly sliced fresh basil
  • Filling
  • 1 16 oz pkg - frozen broccoli, cauliflower, and carrots
  • 1 16 oz pkg - frozen, sliced onions and peppers
  • 1 8 oz pkg - sliced mushrooms
  • 1 Tbs - dried oregano or Italian seasoning
  • Buns
  • 5 - whole-wheat sub buns or Food for Life Sprouted Whole Grain Hot Dog Buns


  1. If you like your sandwich buns toasted, preheat the oven to 375 °F. A toaster oven works well too.
  2. Mash together the avocado and vinegar. Set aside.
  3. In a large skillet or electric wok, cook the frozen vegetables, sliced mushrooms, and oregano over medium-high heat until crisp-tender, stirring frequently. Add a little water as needed to prevent sticking. When all the liquid has evaporated, cook for a few seconds more to brown the veggies.
  4. Shortly before serving, place the buns face down, directly on the oven rack. Toast for about 1-2 minutes.
  5. To serve, spread each bun with some of the avocado mixture, sprinkle a little of the chopped basil on top, and fill with the hot veggies. Salt to taste.

Nutrition Information

Nutrition (per serving): 319 calories, 56% calories from carbohydrates, 12% calories from protein, 32% calories from fat, 13.1g fiber.

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