After biking to work, stumbling through a language barrier and putting my all into the work at hand, I need something to keep me going through the afternoon. I don’t want to spend hours cooking, but I want something homemade, locally-inspired and absolutely delicious. That’s why this Sweet Potato, Avocado and Soya Sandwich is one of my favorite lunches any day of the week.
My favorite protein packed ingredient here in Zambia is soya. It is easily found in Zambia thanks to the mostly vegetarian Seventh Day Adventists. Another reason I love using soya is that it takes on the flavor of whatever spices and additions you add.
For this recipe, I keep it simple. To flavor the soya, I just use salt, pepper, cumin and turmeric. Occasionally, if I am feeling rather feisty I’ll add some hot chilies or cayenne pepper.
The sweet potato and avocado spread is even simpler than the soya. It is just sweet potato, avocado and a little bit of salt. Vitamin A needs fat to be properly digested, so this spread becomes the perfect combination to deliver nutrients to your body.
That’s right. This sandwich is just as healthy as it is delicious!
I always load all the ingredients in between to locally baked buns. After you’ve tried the recipe once, then you can explore different breads that are sure to lead to some magical discoveries.
I hope you enjoy these quick, creamy, flavorful and healthy sandwiches for a busy work week.
If you try this quick and easy sandwich out, leave a comment, rate it, and tag a picture #badveganlady on Instagram so we know how it turned out! Enjoy!
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Servings |
person
|
- 1 bun
- ½ cup dried soya chunks
- 1 sweet potato
- ½ avocado
- 2 tomatoes
- 1 small red onion
- 1 tablespoon extra virgin olive oil
- 1 teaspoon cumin
- 1 teaspoon turmeric
- salt and pepper to taste
- ¼-½ cup reserved soaking water
Ingredients
|
|
- Heat water in an electric tea pot for both boiling the sweet potato and soaking the soya. While water is heating, dice the sweet potato to decrease cooking time. Soak soya chunks in hot water and begin boiling sweet potatoes.
- Slice the red onion and dice one tomato. The second tomato should be sliced and set aside for topping the sandwich. Heat the oil in a frying pan over medium high heat.
- Add the sliced onion and diced tomato to the frying pan. Sauté for 3-5 minutes or until the tomatoes are beginning to lose their structure. Add the drained soya chunks to the pan, reserving ¼-½ cup soaking water.
- Add the cumin, turmeric and salt. Stir until all ingredients are mixed well. Cover and let simmer for 3-5minutes, stirring occasionally.
- Drain the sweet potatoes and place in a bowl with the avocado. Using a fork and spoon, mash the two with salt until creamy. Spread on the bottom of a toasted bun.
- Add the soya chunks on top of the spread covered bun. Then add sliced tomatoes. Top with the second half of the bun. Enjoy!