Sometimes I like to have a “meatless meal”, and this sandwich has always been a favorite of mine. Back in the 80’s, this very tasty vegetarian “hand held meal” became popular. It’s chock full of tasty vegetables and grilled onions, served in a pita pocket. You can add or omit some of the items to “make it your own”, but personally, I love it just as it is.
Goodwich Sandwich
Course: Main Dish – Vegetarian4
servingsIngredients
1 cup broccoli
½ cup cauliflower
2 Tablespoons carrot, finely grated
2 Tablespoons red cabbage, finely grated
2 Tablespoons yellow squash, finely grated
¼ cup barbequed onions (recipe below)
1 whole wheat pita
1 Tablespoon mayonnaise
4 thin slivers dill pickle
½ cup lettuce, finely shredded
½ cup alfalfa sprouts
2 slices avocado
Dash of sea salt, Spike or salt-free seasoning
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- Barbequed Onions
2 teaspoons safflower oil
1 small white onion, sliced
½ teaspoon barbeque sauce
Directions
- Cut broccoli into thin lengths, using only the florets and upper portion of the stalk.
- Break cauliflower into tiny florets.
- Place broccoli and cauliflower in vegetable steamer, covered, over boiling water for 5 minutes or until tender.
- Combine carrot, cabbage and squash, and mix thoroughly.
- In a small skillet, heat oil. Add onions and sauté until it begins to soften. Add barbeque sauce and continue sautéing, stirring frequently, until onion is wilted
- Assemble the Goodwich
- Heat pita in oven for a few minutes to soften it.
- Cut a sliver from the top of the Pita so the “pocket” opens easily.
- Spread a thin layer of mayonaisse on one side of the pita (inside)
- Mix the broccoli, cauliflower, carrot, cabbage, and squash together and mix well.
- Put a generous scoop of the vegetable mixture in the bottom of the pita pocket
- Put a spoonful of the barbequed onions on top.
- Slide a pickle sliver inside the sandwich
- Sprinkle with the lettuce
- Add some sprouts
- 10. Top with a slice of avocado
- 11.Sprinkle on a little Spike seasoning or sea salt
- If not serving right away, wrap in plastic wrap and refrigerate
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