Vegan Recipes 
Travel 
Goodwiches
Discover Goodwiches, a unique and flavorful vegan snack from South Africa. This recipe combines steamed broccoli and cauliflower with fresh lettuce, spinach, and sautéed onions, all brought together with a savory mushroom oyster sauce and eggless mayonnaise. Served in warm pita or tortillas, it's a surprisingly delicious and easy-to-make meal.
Simple Tasty Recipes
Ingredients for 2 Servings
-
1 Cup
-
1 Cup
-
2 Tablespoon
-
1
-
2 Tablespoons
-
1 Tablespoon
Time
Goes Great with
Method
- Steam the broccoli and the cauliflower florets until tender.
- Cut the onion in small rings.
- In a skillet, heat up the olive oil and add the onions.
- Sauté the onions until they are tender.
- Stir in the Mushroom "Oyster" sauce.
- Heat up the tortillas in a dry skillet until soft. The pita can be warmed in the microwave or oven.
- Assemble your Goodwich: Put a small amount of all the ingredients in the pita or tortilla. Put some mayonnaise over the ingredients.
Notes:
This recipe was found in a "Fit for Life" book by Harvey and Marilyn Diamond and adapted to taste. The combination of ingredients might sound unusual, but it's surprisingly delicious. The "Mushroom Oyster" sauce is assumed to be a vegan variant, given the recipe's context as a "Vegan Snack" and the explicit mention of "Eggless Mayonaise" and "Eggless Pita / Tortillas".
Serving info: Total recipe: 621g · Yields 2 portions · Portion size: 310.5g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 116.36 | 361.31 | 18.07% |
| Carbohydrates (g) | 15.45 | 47.97 | 17.44% |
| ↳ of which sugars (g) | 2.10 | 6.51 | |
| Dietary fiber (g) | 2.84 | 8.83 | 31.54% |
| Protein (g) | 3.97 | 12.32 | 24.64% |
| Total fat (g) | 5.25 | 16.31 | 20.91% |
| ↳ Saturated fat (g) | 0.61 | 1.90 | 9.5% |
| ↳ Monounsaturated fat (g) | 2.51 | 7.78 | |
| ↳ Polyunsaturated fat (g) | 1.79 | 5.56 | |
| ↳ Trans fat (g) | 0 | 0 | |
| Sodium (mg) | 238.82 | 741.55 | 32.24% |
| Calcium (mg) | 48.34 | 150.1 | 11.55% |
| Iron (mg) | 1.11 | 3.44 | 19.11% |
| Potassium (mg) | 246.95 | 766.78 | 16.31% |
| Vitamin C (mg) | 19.66 | 61.06 | 67.84% |
| Vitamin B12 (µg) | 0 | 0 | 0% |
Ingredient data sources
- Cauliflower — 107g — Cauliflower, raw — USDA
- Broccoli — 91g — Broccoli, raw — USDA
- Carrots — 25g — Carrots, raw — USDA
- Butter Lettuce — 50g — Lettuce, butterhead, raw — USDA
- Spinach — 50g — Spinach, raw — USDA
- White Onion — 70g — Onions, raw, white — USDA
- Soy, "Mushroom Oyster" Sauce — 34g — Soy sauce, made from soy and wheat (general) — USDA
- Olive Oil — 14g — Oil, olive, salad or cooking — USDA
- Stuffed olives — 30g — Olives, green, stuffed with pimiento — USDA
- Eggless Mayonaise — 30g — Mayonnaise, vegan, prepared with soy protein (generic) — Manufacturer⚠️
- Eggless Pita / Tortillas — 120g — Pita bread, whole-wheat — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
