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italian veggie submarine

by Jackie Newgent  |  July 22, 2012  |  0 Comments

Makes 4 servings: 1 sandwich each

Once this was meaty, now it’s just mouthwatering. You don’t need the meat to give this sub full-bodied Italian goodness. You’ll find a vibrant veggie in place of each type of meat. It’s fit for a festive entrée for four. Serve two or three of these attention-grabbing sandwiches at your next party, too. It’s molto delizioso!

Calories Saved: 500

2 tablespoons aged balsamic vinegar
1 tablespoon extra-virgin olive oil
2 large cloves garlic, minced
1 tablespoon finely chopped fresh oregano leaves
1 (10-ounce) whole grain baguette (16 inches), cut in half lengthwise
1 (7-ounce) Italian (baby) eggplant, cut into rounds and grilled*
1/2 cup packed sun-dried tomatoes (2 ounces), rehydrated
1/4 cup packed fresh basil leaves
4 ounces thinly sliced organic provolone cheese
1 1/2 cups packed mesclun or baby arugula (1 1/2 ounces)
1/3 cup thinly sliced pepperoncini (2 ounces)

  1. Whisk together the vinegar, oil, garlic, and oregano in a small bowl or liquid measuring cup. Spoon or drizzle onto the cut surface of the baguette.
  2. Layer the grilled eggplant, sun-dried tomatoes, basil, cheese, mesclun, and pepperoncini onto the bottom portion of the baguette; firmly place on the baguette top.
  3. Cut the submarine into 4 sandwiches with a bread knife and serve.

Per serving: 260 calories, 10g total fat, 4g saturated fat, 0g trans fat, 15mg cholesterol, 590mg sodium, 31g total carbohydrate, 6g dietary fiber, 9g sugars, 13g protein

*To make grilled eggplant rounds, cut 1 Italian eggplant into about 12 round slices. Spritz with cooking spray. Grill over direct medium-high heat until fully cooked and grill marks form, about 5 minutes per side.


The “Before” Recipe

italian submarine
adapted from recipe at

Makes 4 servings: 1 sandwich each

1 (1-pound) loaf crusty Italian bread, cut in half lengthwise
1/3 cup Italian salad dressing
4 ounces sweet capicola
4 ounces Genoa salami
4 ounces ham or prosciutto
4 ounces mortadella or bologna
1/4 cup packed fresh basil leaves
4 ounces sliced fresh buffalo mozzarella cheese, cut into 1/4 inch slices
4 ounces sliced provolone cheese

  1. Pinch out about 3 ounces of the doughy part of the bread and save for other purpose. Drizzle the bread on the inside of the submarine with the salad dressing.
  2. Layer the capicola, salami, ham, mortadella, basil, and cheeses into the submarine.
  3. Cut the submarine into 4 sandwiches and serve.

Per serving: 760 calories, 43g total fat, 18g saturated fat, 0g trans fat, 115mg cholesterol, 2430mg sodium, 51g total carbohydrate, 3g dietary fiber, 4g sugars, 40g protein


Tasteover Tips

  • Make your own “upside-down” vinaigrette, focusing on a robust vinegar instead of the oil
  • When forgoing high-flavor meat and opting for a plant-based eat, be sure to use vegetables that are as tasty or tastier, like sun-dried tomato (for salty essence), pepperoncini (for piquancy), grilled eggplant (for smokiness), and fresh basil (for herbaceousness)
  • Don’t skimp on size … a 16-inch long baguette can look as appealing—or more inviting—than a squattier Italian bread loaf
  • Pile on sharp and peppery salad greens for extra volume, eye appeal, and full, fresh flavor


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