It has been a little quiet here lately, I will tell you why in a new blog post very (!) soon. I suppose I am busier than ever, but exciting things are happening and partly coming your way, too! Today, however, is all about a new food column: I am sharing the recipe from April’s food column in Mio magazine by Globus with you – three kinds of vegan sandwiches. Enjoy!


As always you can find the recipe on the Mio website (in German only), too – or below in this post!

Have a lovely weekend, and make sure to check in here continuously for an update soon again!

Lea Lou


Plant power: Three kinds of vegan sandwiches

… with carrot, tofu and parsley pesto

For one sandwich.

3–4 sprigs parsley
1 tbsp olive oil, plus more for frying
Salt and black pepper, freshly ground
1 carrot
1 tsp lime juice
100 g smoked tofu
1 tsp soy sauce
2 slices bread, e.g. wholemeal rye bread, sourdough bread or pitta bread

Place parsley and oil in a blender, mix until a creamy pesto remains, season with salt and pepper to taste.

Grate the carrot, mix with lime juice.

Slice tofu. Heat some oil in a saucepan, sauté tofu from both sides until crispy. Add soy sauce, allow the sauce to evaporate.

Toast or roast the bread (optionally). Spread both slices with pesto, top with carrot and tofu. Season the sandwich with salt and pepper, serve or wrap to take away.


… with avocado, white beans and basil

For one sandwich.

1/2 avocado
1 tsp lemon juice
Salt and black pepper, freshly ground
1 pinch chili flakes
100 g white beans (can)
3–4 sprigs basil
2 slices bread, e.g. wholemeal rye bread, sourdough bread or pitta bread

Peel and core the avocado, add the flesh to a bowl and mash the flesh with a fork. Mix with lemon juice, season with salt, pepper and chili flakes to taste.

Rinse and drain the beans, mash the beans with a fork like you mashed the avocado (set a few beans aside for more texture in your mash). Season with a pinch of salt.

Remove the basil leaves from the stalk, wash basil leaves and carefully dry the basil.

Spread one sandwich slice with avocado, top with the white bean mash and garnish with basil. Close the sandwich with the remaining bread slice, serve or wrap the sandwich to take away.


… with beetroot hummus, walnuts and rocket

For one sandwich.

1 beetroot, cooked and peeled
100 g chickpeas or white beans (can), rinsed and drained
1 tbsp olive oil
1 tsp tahini (sesame paste)
1 tsp lemon juice
1 pinch cumin, ground
1 pinch coriander, ground
Salt and black pepper, freshly ground
1 handful walnuts
1 handful rocket
2 slices bread, e.g. wholemeal rye bread, sourdough bread or pitta bread

Add beetroot, chickpeas, olive oil, tahini, lemon juice and spices to the bowl of a food processor, blend to a creamy hummus. 

Roast the walnuts in a small saucepan without fat (optionally).

Wash and spin-dry rocket.

Spread both bread slices with hummus, top one slice with walnuts and rocket, close the sandwich with the second slice. Serve or wrap to take away.



Hey, ich bin Lea Lou, Food-Fotografin, Content-Kreateurin, Mama und Yoga-Lehrerin.

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