Rainbow Veggie Sandwich

To make the sauce: add the tahini, water, and lemon or lime juice to a small bowl and stir until thoroughly combined. Taste as you go. If you would like to add salt or pepper, do so here. Set aside.

Start with a piece of toast. You can layer top and/or bottom pieces of bread with tahini (I usually do both).  Begin with a layer of spinach, followed by cucumbers, tomatoes, yellow peppers, carrots, and cabbage. Make sure to evenly distribute vegetables other wise if one area has more vegetables, the sandwich starts to flop (it’s ok if it does, it still tastes good :)) Top with a slice to bread. For later use, wrap in parchment or wax paper and place in airtight container or bag. Cut in half + enjoy!

Makes: 1 sandwich
Total time: 10minutes

2 spoonfuls tahini
1 spoonful water
1/2 lime or lemon, squeezed

2 pieces of your favorite sliced bread
1/4 cup baby spinach
1/4 cup sliced cucumbers
2 cherry tomatoes or 1 vine tomato, sliced
1/2 yellow pepper, sliced into 1/4 inch slices
1/4 cup shredded carrots
1/4 cup shredded cabbage (you can slice or use mandolin or box grater)


It’s been hard for me to write these past few weeks. In the past, I like to keep posts cheerful and uplifting. To make food fun and invite the reader to participate in my sugar-free adventure. But these last few weeks have been particularly difficult given the climate. I don’t normally write about these things, but somehow it feels wrong not to acknowledge what’s going on.

January has moved quickly and without pause. This time of year is always busy, preparing for the winter lull (also known as February..) Cooking helps me feel grounded, especially in times of stress and busyness. Even if it means a quick 5-minute breakfast, making my own food helps me reset and find comfort. Plus it’s healthier. You control how much salt, sugar, fat, etc. goes into your recipe. This next recipe, I wasn’t even going to post because it’s not really a recipe, quantities are almost arbitrary, but when I posted this sandwich on instagram a few weeks back you responded so well, I thought I would share. Plus I’ve never posted a sandwich before!

rainbow veggie sandwich by fried parsley

Call it a colossal sandwich or what! This Rainbow Veggie sandwich is packed with colorful, raw veggies. It’s layers upon layers of veggie goodness and vitamins and nutrients. Green, red, yellow, orange, purple. Each vegetable providing it’s flavor, color, texture, and nutritional benefit.

Spinach: good source of iron, vitamin A and K
Cucumbers: helps your body detox and flush out the toxins
Tomatoes: packed with Vitamin A, biotin (good for hair + nails), and antioxidants
Yellow Pepper: full of vitamin C, good for those under-the-weather days
Carrots: these orange vegetables are full of beta-carotene, which acts as an antioxidant, and are a good source of fiber
Purple Cabbage: also full of fiber, and vitamin K, C, and b6
Tahini: high in protein (higher than most nuts!)

The hardest part is actually keeping this sandwich together. So eat it right away and with a plate or napkin! All of the vegetables are raw, which give this a crunchy and fresh bite. You can taste all the bright flavors and different textures from each vegetable. Plus the tahini sauce is nutty and creamy, and most of the time I layer the bottom and top piece of bread with the sauce, because it’s that good. It’s just a few spoonfuls of tahini whipped with a splash of water and a squeeze of lemon or lime.

rainbow veggie sandwich by fried parsley
rainbow veggie sandwich by fried parsley

I had shot this recipe maybe 3 or 4 times. Each time I was dissatisfied, but each time it got better and closer to my vision. The first trial was messy and falling apart. The second, a little better but the veggies were still bursting at the edges. The third, slightly more composed but still not what I had envisioned. The fourth and final, a colorful, layered vision that both tasted and looked good! This reminded me not to settle, if I wasn’t happy with the result and knew I could do better, then I should go for it! And I am happy I did, because now I can share with you a delicious and colorful sandwich recipe I am proud of. Enjoy!