Lunche for 3

Chopped Italian Sandwich

Name: Chopped Italian Sandwich
Total time: 17 min
Yield: 3 servings
Cuisine: Italian
Ingredients: 1 tbsp extra virgin olive oil; 3 tbsp oil-packed sun-dried tomato; 1 tbsp red wine vinegar; 1 1/2 tsp dried oregano; 1 tbsp maple syrup; 1 1/2 tbsp lemon juice; 1/2 tsp salt; 1/4 tsp red pepper flakes; 1/2 tsp black pepper; 1 cloves or 2 garlic; 1/4 cup non-dairy yogurt; 4 oz romaine lettuce; 1 cucumber; 1/4 red onion; 1/2 rib celery; 1/3 cup red bell pepper; 1/4 pint cherry tomatoes; 4 oz firm or extra firm tofu; 1/2 cup chickpeas; 1/4 cup vegan parmesan; 2 tbsp fresh basil or other fresh italian herbs (optional); 2 pita pockets

$9.95for 417 minServes 3

Chopped vegetables, tofu, chickpeas, and vegan Parmesan fill pita pockets with a tangy sun-dried tomato dressing.

Photo: veganricha.com

What it costs

Pick your city to see which ingredients are on sale

Ingredient	Amount	Cost
	Artichoke hearts, water chestnuts, roasted peppers$0.18/oz typical	1.25 oz	$0.20Typical price
	Juice, soda and mixers$0.04/oz typical	0.75 oz	$0.03Typical price
	Garlic$0.75 each typical	a little	$0.08Typical price
	Yogurt$0.12/oz typical	2.25 oz	$0.26Typical price
	Romaine and salad greens$2.49 each typical	0.5	$1.00Typical price
	Cucumbers$0.89 each typical	1	$0.89Typical price
	Red onions$1.49/lb typical	0.25 lb	$0.37Typical price
	Celery$2.29 each typical	a little	$0.11Typical price
	Bell peppers$2.49/lb typical	0.1 lb	$0.26Typical price
	Cherry and grape tomatoes$0.30/oz typical	2.75 oz	$0.79Typical price
	Tofu$0.17/oz typical	4 oz	$0.68Typical price
	Canned beans$0.09/oz typical	3.25 oz	$0.29Typical price
	Parmesan$0.55/oz typical	1 oz	$0.48Typical price
	Mint, dill, rosemary, thyme and other fresh herbs$1.99 each typical	a little	$0.12Typical price
	Pita or naan$0.55 each typical	2	$1.10Typical price
Total for the servings shown		$7.46

Pantry staples you likely have

Cooking spray, shortening, ghee, coconut and sesame oilWine, beer and spiritsDried herbs, spices and seasoning blendsHoney or maple syrupSalt and pepper

Not included in the cost.

Swaps

Swap Red onions for Onionsabout $0.20/lb less at typical prices
Swap Canned beans for Dried beans and lentilsabout $0.02/oz more at typical prices

17 minstart to table
Involveddifficulty
3servings as written
$$typical cost tier

Italian Vegetarian Budget Lunches Back to school

Typical price

$2.49 per serving$9.95 for 4

City Store

Typical price: Salefork's estimate of an everyday US shelf price for each ingredient. Pick your city to price it from this week's ad.

Ingredients

1 tbsp extra virgin olive oil
3 tbsp oil-packed sun-dried tomato
1 tbsp red wine vinegar
1 1/2 tsp dried oregano
1 tbsp maple syrup
1 1/2 tbsp lemon juice
1/2 tsp salt
1/4 tsp red pepper flakes
1/2 tsp black pepper
1 cloves or 2 garlic
1/4 cup non-dairy yogurt
4 oz romaine lettuce
1 cucumber
1/4 red onion
1/2 rib celery
1/3 cup red bell pepper
1/4 pint cherry tomatoes
4 oz firm or extra firm tofu
1/2 cup chickpeas
1/4 cup vegan parmesan
2 tbsp fresh basil or other fresh italian herbs (optional)
2 pita pockets

Steps

Whisk the oil, sun-dried tomatoes, vinegar, oregano, maple syrup, lemon juice, salt, red pepper, pepper, garlic, and yogurt for 3 minutes.
Chop the romaine, cucumber, onion, celery, bell pepper, and cherry tomatoes into small pieces over 7 minutes.
Crumble the tofu and measure the chickpeas and vegan Parmesan.
Toss the vegetables, tofu, chickpeas, Parmesan, and basil with the dressing for 2 minutes.
Fill the pita pockets with the chopped mixture within 2 minutes.

Main ingredient on sale this week? See what to make with tofu on sale.