Healthy Lunch: Fennel, Mushroom, and Kale Sandwich

March 11, 2014

Kale, fennel, and mushroom sandwich

When it comes to sandwiches, vegans get short-shrifted. How often do you go to a sandwich shop and feel that the Caprese sandwich is really meaningless without mozzarella? Your only real option is the ubiquitious veggies-and-hummus wrap, or a roasted veggie sandwich that feels oily and clammy instead of hearty and yummy. It’s the biggest let-down in the world because you know how fantastic sandwiches should taste.

Which brings us to this PSA: This is the sandwich that you deserve to eat, vegans! The flavors here are so clean and perfectly balanced. Instead of relying on hummus or avocado for that hearty flavor, here it’s just the umami flavors of the vegetables themselves that shine. Sauteed garlicky kale gives that satisfying bite, with earthy mushrooms, savory sweet fennel, and a dash of herbs and lemon to brighten everything. Between slices of fresh French bread, it’s just heaven. 🙂

healthy vegan lunch: kale sandwichFennel, Mushroom, and Kale Sandwich

1 8″ long piece of French bread, sliced in half

1 tsp extra virgin olive oil

1 medium clove garlic, minced

about 3/4 cup fennel, sliced

4 white button mushrooms, sliced

1-2 leaves green kale (curly, or Tuscan), trimmed and chopped roughly

sprinkle of thyme

1 tsp vegan mayo

a squeeze of fresh lemon

Salt and pepper


1. Heat the oil in a saute pan. When the oil starts to bubble slight, add the fennel slices and cook for a few minutes, stirring.

2. Add the mushrooms, garlic, and kale to the pan. Salt and pepper generously. Add the thyme and cook for another 3-4 minutes, until the veggies are all tender.

3. Spread the bread slices with the vegan mayo (you can substitute with olive oil). Top one slice with the sauteed vegetables. Sprinkle with just a dash of fresh lemon juice. Close the sandwich– it’s ready to eat! Bon appetit! 😀

healthy vegan lunch: kale fennel and mushroom sandwich

See more light fare: Raw Flax Meal Wrap and Miso Soup 

Cumin Basil Soba Noodles

Korean Veggie Fried Rice


Photo: Peaceful Dumpling

Juhea is the founder and editor of Peaceful Dumpling and the author of bestselling novel Beasts of a Little Land. Follow Juhea on Instagram @peacefuldumpling, @juhea_writes and Pinterest.


always stay inspired!