Simple Vegan Torta Recipe - With Avocado & Oyster Mushroom
Simple Vegan Torta Recipe
I expected this to be good, but dang, it’s REAL good.
This healthy vegan torta recipe is so tasty you won’t even realize just how many veggies you’re eating with each bite. In this recipe, I used oyster mushroom, green and yellow bell peppers, shredded red cabbage, iceberg lettuce, tomato slices, pickled red onion, cilantro, vegan cheese, refried beans, vegan mayonnaise, and hot sauce!
I toasted whole-grain ciabatta to really bring the whole thing together.
Each bite is an explosion of flavor that you can feel good about.
How to Make a simple vegan Torta Sandwich - Loaded with healthy veggies
Ingredients you’ll need to make the most epic healthy vegan torta you’ve ever had.
Healthy Vegetarian Mexican Torta Sandwich
Torta Bread
I don’t know about you, but where I live there isn’t any torta bread for sale, unfortunately.
Traditionally, you can either use Bolillos, which are like soft torpedo-shaped rolls, or Teleras, which are flatter in shape, softer and rounder. Teleras usually have score marks of some kind along the top.
In an effort to use soft flatbread, I opted for wholegrain ciabatta buns from my local grocery store. I think substituting some kind of ciabatta works very well when creating your own version of a torta. Of course, if you prefer more of a sub torta vibe, be my guest!
Oyster Mushrooms in BBQ Sauce or Smoky Tempeh
Vegan Oyster Mushroom for Mexican Tortas.
For the days I’m trying to eat more whole foods-based, I like to use oyster mushrooms to create steak flavored goodness. For the days I’m too tired or just don’t have the time, I’d sub them out for pre-made smoky vegan tempeh strips.
In order to recreate that steaky flavor within this vegetarian torta, I decided to follow Wicked Healthy’s steak mushroom method.
The key here is to be patient with your mushrooms. Take your time ensuring you’ve pressed most of the water out in your cast iron, and really let them bake in the oven afterward for about 10-15 minutes.
To keep things simple I only use BBQ seasoning rub and a vegan BBQ sauce for flavoring.
To learn how to make insanely delicious steak-flavored oyster mushroom bites, click below.
Refried beans and sautéed bell peppers for healthy vegetarian tortas
Refried beans - recipe tip
You can find vegan refried beans usually in the International foods aisle.
Be sure to read the ingredients to ensure there is no “lard” in the list.
Hot tip for tasty refried beans:
Put some oil in a pan at medium heat.
Press 2 fresh garlic cloves and stir.
Add as much garlic and paprika as you like, until fragrant.
Add in your beans.
Stir and mix vegetable broth until you reach your desired consistency!
Sauteed Green and Yellow Bell Peppers
I like to cut a big section off each pepper and slice it into thin match sticks.
I think cut those matchsticks in half. I then sautee on medium-low for a couple of minutes with a hit of soy sauce until they are nice and soft.
Toppings for a simple vegan torta recipe
Avocado
I used half an avocado to make 2 sandwiches. However, feel free to load that avocado up as it is definitely part of the traditional ingredients for a good Mexican vegetarian torta.
Shred Red Cabbage with cilantro
This is an incredible filler to your sandwich!
I highly recommend using a mandolin in either the thinnest or second thinnest setting. Then simply shred your cabbage into delightfully tiny shred pieces to pile on your sandwich.
Chop up some cilantro if you like, and toss it all together.
Chopped Tomatoes & Shred Iceberg lettuce
A delicious addition to any sandwich! Up your veggie count by adding your favorite type of tomato slices to this sandwich along with shred iceberg lettuce.
Pickled Onions - Quick how-to
Pickled Red Onions for Vegetarian Tortas
I had never made pickled onions until this week! I got the idea from a youtube video that showed me just how insanely easy they are.
Pickled onion tips:
Thinly slice one medium-sized red onion and put it into a proper mason jar.
Equal parts white vinegar and water, heat on medium-high
Dissolve 1 tbsp salt and 1-2 tbsp sugar (sugar is optional)
Bring to a low simmer and then pour over red onions.
Add a lid to the mason jar and shake in order to coat all the onions.
Let it sit there for at least 30 minutes covered or until sufficiently cooled and store in the fridge for up to 2 weeks!
Vegan Cheese and Sauces you’ll need
This is optional but I think it makes the sandwich come together very nicely.
I used Daiya Swiss Cheese slices since they are a mild flavor and melt easily.
I drizzled some vegan mayonnaise to add a little more creamy fun to the sandwich.
Then finally I hit it with some splashes of Frank’s Red Hot Sauce.
How to make a simple vegan torta sandwich.
