Understanding the Standard Cold #14 Veggie Sub
At its core, the #14 Veggie sub is a simple, refreshing sandwich built on a base of cheese and peppers. This classic cold sub is layered with quality ingredients sliced fresh in-store.
- Cheeses: Slices of Swiss and provolone cheese provide a creamy, tangy foundation.
- Vegetable: A layer of fresh green bell peppers adds a crisp texture and mild flavor.
For those who follow a vegan diet, the standard sub is not suitable due to the dairy-based cheeses. However, it can be easily customized by requesting it without cheese.
The 'Mike's Way' Enhancement
Ordering any sub "Mike's Way" at Jersey Mike's transforms it by adding a standard set of fresh toppings and a signature dressing. For the Veggie sub, this means adding:
- Onions: Freshly sliced onions for a pungent, crisp bite.
- Lettuce: Shredded iceberg lettuce provides a cool, crunchy contrast.
- Tomatoes: Perfectly ripened tomato slices add a juicy, acidic element.
- "The Juice": A signature blend of red wine vinegar and an "olive oil blend" is drizzled over the toppings. It's important to note this blend consists primarily of soybean and/or canola oil with olive oil listed last.
- Spices: A sprinkle of oregano and salt adds the final seasoning.
The Hot #54 Grilled Veggie Sub
For a different flavor profile, Jersey Mike's also offers a hot veggie option, the #54 sub. While the Canadian menu specifies a Hot Veggie sub, the ingredients can vary slightly. However, the core preparation involves grilling the vegetables and melting the cheese.
- Grilled Ingredients: Onions, green peppers, and portabella mushrooms are sautéed and grilled to perfection.
- Cheese: Melted mozzarella cheese is used to bind the grilled vegetables together.
- Fresh Toppings: Similar to the cold sub, fresh lettuce and tomato can be added to the hot sub after it’s grilled.
Customization and Nutritional Considerations
One of the best aspects of Jersey Mike's is the ability to customize your sub. This allows you to tailor your meal to your dietary needs and preferences. Beyond the standard ingredients, you can add or remove items to control calories, fat, and sodium.
Additional Vegetarian Toppings:
- Avocado
- Banana Peppers
- Jalapeño Peppers
- Pickles
- Hot Chopped Pepper Relish
Bread Choices
For those looking for specific dietary options, paying attention to the bread is crucial. Jersey Mike's offers several choices, but not all are created equal from a nutritional standpoint.
- White Bread: Contains honey and is therefore not vegan.
- Seeded Italian Bread: A vegan-friendly option.
- Wheat Bread: Contains honey and is therefore not vegan.
- Gluten-Free Bread: Contains egg and is not vegan.
- Wraps: Options like the spinach herb and tomato basil wraps are vegan-friendly.
Making It Vegan-Friendly
To make the #14 Veggie sub vegan, simply ask for it without the cheese. Then, be sure to select a vegan bread option like the seeded Italian or a wrap. The "Mike's Way" dressing ingredients (red wine vinegar and the oil blend) and all standard vegetables are vegan. You can also order the #54 Hot Veggie sub without cheese.
Understanding the Olive Oil Blend
Many patrons believe the signature "Juice" is primarily olive oil, but it's a blend. The significant presence of soybean and/or canola oil means the nutritional profile differs from a pure olive oil dressing. If you are concerned about seed oils, you can request pure red wine vinegar instead or ask for a very light application of the blend. For a purer fat source, some people add their own olive oil after purchase.
Nutritional Information for the Veggie Sub
Nutritional information can vary based on bread type and customization. For instance, a regular #14 Veggie White Sub without Mike's Way dressings has about 660 calories. In contrast, a regular #14 Veggie sub on Rosemary Parmesan bread (without Mike's Way) has 690 calories. These figures change with the addition of oil, vinegar, and other toppings. Using the "Sub in a Tub" option is a good way to significantly reduce calories and carbohydrates.
Veggie Sub: A Comparison
To highlight the differences between the two main veggie options, here is a comparison table.
| Feature | Cold #14 Veggie Sub | Hot #54 Grilled Veggie Sub |
|---|---|---|
| Temperature | Cold, served fresh | Hot, grilled ingredients |
| Core Ingredients | Swiss, provolone, green bell peppers | Grilled onions, peppers, mushrooms, melted mozzarella |
| Flavor Profile | Crisp, tangy, and refreshing | Savory, smoky, and warm |
| Texture | Fresh, crunchy vegetables | Tender, soft, and melted cheese |
| Vegan Option | Yes, omit cheese | Yes, omit cheese and select vegan bread |
The Verdict: How to Build Your Best Veggie Sub
The Jersey Mike's Veggie sub offers a lot of potential for a satisfying meal, whether you're a vegetarian, vegan, or simply looking for a meat-free option. Understanding the core ingredients and the "Mike's Way" components empowers you to make informed decisions for your diet.
For a classic taste, stick with the #14 sub, which offers a fresh, clean flavor profile. If you prefer a richer, more savory experience, the hot #54 is the way to go. To make the most of your nutritional choices, don't hesitate to customize. Opt for extra fresh veggies, experiment with different condiments like mustard, and control your fat intake by requesting a light drizzle of the dressing or omitting it entirely. With a few mindful adjustments, you can create a delicious and nutritious sub that meets your specific dietary needs. For more specific nutritional information, you can always check Jersey Mike's official nutritional pages.
