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Vegetarian Reuben Sandwich

Makes 4 sandwiches

Seitan ("say-tan"), also called "wheat meat," is a high-protein, fat-free food with a meaty texture and flavor. Look for it in the deli department or freezer case of your natural food store.

1/2 cup water
1 onion, thinly sliced
2 garlic cloves, minced
1 cup sauerkraut
1 teaspoon paprika
1/2 teaspoon caraway seeds
1/2 teaspoon dried thyme
1 8-ounce package seitan, drained and thinly sliced
8 slices rye bread
4 tablespoons Tofu Mayo or other dairy- and egg-free mayonnaise substitute
4 teaspoons stone-ground or Dijon mustard
1/4 teaspoon black pepper
2 tomatoes, sliced

Heat water in a large non-stick skillet and cook onion and garlic until soft, about 5 minutes.

Stir in sauerkraut, paprika, caraway seeds, thyme, and black pepper. Cook over medium heat, stirring often for 5 minutes.

Add seitan slices. Cover and cook until heated through, about 3 minutes.

Toast bread if desired.

Spread 4 slices of bread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute and mustard. Top with sauerkraut mixture, seitan, tomato, and remaining bread.

Per sandwich

  • Calories: 246
  • Fat: 3 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 10.8%
  • Cholesterol: 0 mg
  • Protein: 19.3 g
  • Carbohydrates: 37 g
  • Sugar: 5.4 g
  • Fiber: 5.6 g
  • Sodium: 900 mg
  • Calcium: 108 mg
  • Iron: 4 mg
  • Vitamin C: 19.3 mg
  • Beta Carotene: 450 mcg
  • Vitamin E: 0.8 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.