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Before I switched to a plant-based diet, French Dips were one of my favorite sandwiches! If I saw it on a menu at a restaurant, that’s what I’d order.

Surprisingly, that changed nearly overnight. When I first started to transition to a plant-based diet, I decided I’d stop cooking meat at home but allow myself to order meat dishes out at restaurants. Just by removing meat from my home life, my taste preferences changed quickly and unexpectedly.

In a short period of time, I ordered three French Dip Sandwiches from three different restaurants and they all tasted absolutely disgusting. The meat had a green hue and was marbled with colors that looked more like an oil streak on pavement rather than food and was too chewy to be swallowed. The au jus glistened with a layer of grease that I just hadn’t ever seemed to notice before. One sandwich I had to send back because I’m certain the meat was rancid. After three strike-outs, I stopped ordering the sandwich I once loved; I just couldn’t stomach it anymore.

I was traumatized by the bad experiences and the thought of a French Dip didn’t cross my mind for years.

Recently, out of the blue, I started craving a French Dip sandwich something fierce! But not the green, marbled-looking meat with greasy au jus. I wanted something that was hearty yet chewable, full of flavor, and tasted clean. At that point in my plant-based eating I finally knew what to do! What plant food provides umami flavor and delectable juices? Mushrooms! It was time to recreate a better version of this long-lost sandwich!

Why mushrooms?

Cooked mushrooms add a ton of flavor and texture to dishes! They are versatile and can be used in so many ways.

White mushrooms, also known as table, common, button, or champignon mushrooms are the most readily available and commonly consumed. Cremini mushrooms are the same as white mushrooms, just a little older. When they’re fully grown they are known as portobello mushrooms.

Packed with nutrients and vitamins, mushrooms also contain a higher amount of protein than most vegetables (2 grams per cup).

Mushrooms are a great source of vitamin D (33% DV per 1 cup), which your body needs in order to absorb calcium.

Mushrooms also contain:

(% of the Daily Value)

Vitamin B2 (riboflavin): 22%
Vitamin B3 (niacin): 16% of the DV
Selenium: 12% of the DV
Phosphorus: 5% of the DV

Magic…Mushrooms?

Mushrooms contain antioxidants which have cancer fighting properties! Studies have shown that mushrooms have a strong protective effect against certain cancers, especially breast cancer, inhibiting tumor growth.

It’s the presence of beta-glucans in mushrooms that work magic; they enhance the natural killer cell function in the body and increases immune defense against diseases and cancer.¹

Mushrooms may reduce risk of heart disease (the #1 killer in the United States) by reducing inflammation, cholesterol, and oxidative stress.

Polysaccharides in mushrooms may help regulate blood sugar levels, improving insulin resistance.²

For an extra antioxidant boost…

I intentionally don’t cook the bell peppers with the rest of the veggies to preserve the nutritional value! Bell peppers are packed with vitamin C, vitamin A, and potassium and also contain iron, folate and fiber. Bell peppers are vulnerable to heat, so cooking will greatly reduce the amount of antioxidant capacity!

Red bell peppers contain the most nutrients, with 11x more beta-carotene and 1.5x more vitamin C than green bell peppers!³

Vegan French Dip Sandwich

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5 from 1 review

Author: The Wandering Veggie
Total Time: 40 minutes
Yield: 4 Sandwiches 1x
Diet: Vegan

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Description

A hearty, savory, and absolutely delicious plant-based version of the classic French Dip Sandwich!

Instructions

Heat large pot on medium heat. Drizzle oil and sauté red onions until softened. Remove onions and set aside.
In the same large pot, sauté mushrooms until they begin to soften, about 5 minutes.
Add all the liquids, all the spices, and cover with a lid. Bring to a light boil then reduce heat to low and simmer for about 10 minutes or until mushrooms are tender.
When mushrooms have finished cooking, turn off heat. Use a colander and another large pot to carefully separate the mushrooms from the liquids, keeping the liquid as the au jus!
Transfer mushrooms back to the original large pot and stir in spinach/kale and red bell pepper. Option to cook on low for a minute to wilt the greens, but usually the heat from the mushrooms softens them.
Lightly toast baguettes. Assemble sandwiches with mushroom mix, red onions, and condiments. Pour au jus in small bowls for dipping.