6 Healthy Sandwich Recipes
By NutrioTalk
It’s time to switch your sandwiches to healthier options that are packed with lighter spreads, protein, and other nutrients that boost your immunity and leaves you energetic throughout the day.
Whether your goal is to lose weight, stick to a diet or increase your intake of protein and veggies, these sandwiches would be great option for you!
Sometimes, we don’t have time to make an extravagant healthy meal, that’s when assembling a quick healthy sandwich becomes our saviour! There is no other meal than a sandwich that can satiate your hunger while not compromising on your taste buds. And personally, I love sandwiches!
Types Of Healthy Sandwiches
To make a healthy and nutritious sandwich, all it takes is a couple of slices of breads, spreads, seasonings, and veggies.
Serves:4
1. Hummus Sandwich
This high-protein and fibre-rich hummus sandwich makes a perfect heart-healthy breakfast, lunch, or snacks. Mix it up with different types of vegetables depending on your mood and taste. Enjoy this flavoursome and nutritious sandwich!
Ingredients:
Whole Wheat Bread: 6-8 slices
Boiled chickpea:1 cup
Sesame Seeds:1/2 cup
Garlic:2-3 cloves
Salt: 1tsp
Lemon Juice: 1tsp
Veggies: Cabbage, Cucumber, Onions, Capsicum, Bell Pepper, Carrots, Green Chilies
Seasonings: Oregano, Chilli Flakes, Salt, and Black Pepper
Olive Oil
Method:
For Hummus
1. Soak chickpeas for 3-4 hours.
2. Soak sesame seed for 15-20 minutes.
3. Half-boil the chickpeas.
4. Grind chickpeas with sesame seeds, lemon juice, salt, water, garlic, olive oil, and green chillies (optional)
5. Top up with red chilli powder and olive oil
For Sandwich
1. Chop all the veggies. Mix these veggies into hummus and spread it over the slice of a bread.
2. Add all the seasonings. Cover it with another slice of bread.
3. You can either have it raw or grill the sandwich. You can apply a little ghee or butter.
4. Serve with Hummus!
2. Paneer Sandwich
Paneer Sandwich is a quick, easy, nutritious, and delicious sandwich packed with protein. This is also a kid-friendly recipe. You can pack this sandwich for your kid’s lunch as well.
Ingredients
Whole-Wheat Bread: 6-8 slices
Crumbled Paneer: 1 bowl
Veggies: Onions, Capsicum, and Carrots
Seasonings: Oregano, Chilli Flakes, Salt, and Black Pepper
Lemon Juice: 1tsp
Mint Chutney
Method:
For Mint Chutney
1. Wash coriander and mint leaves properly.
2. Add these leaves in the blender. Add water, curd, salt, and green chilies
3. Blend it well and add lemon juice at the end. Mix it well.
4. Pour it into a jar or bowl. You can store tis chutney in the refrigerator for 4-5 days.
For Sandwich
1. Crumble the paneer and all the veggies, seasonings, and lemon juice. Mix it well.
2. Spread mint chutney over one slice of the bread and add the panner mixture.
3. Cover it with the other slice of the bread.
4. Grill it using butter or ghee.
5. Serve with mint chutney.
3. Schezwan Tofu Sandwich
Schezwan Tofu Sandwich is Indo-Chinese stylke sandwich made with schezwan sauce, crunchy veggies, tofu, herbs, and spices. It’s a healthier vegan option.
Ingredients
Whole- Wheat Bread/Multi-Grain Bread: 6-8 slices
Dried Red Chili:5-6
Garlic: 7-8 cloves
Jaggery Powder: 2-3tsp
Tofu: 50-75gm
Veggies: Onions and Capsicum
Salt: as per taste
Olive Oil: 2tsp
Method:
For Schezwan Sauce
1. Soak dried red chilies in water for 15-20mins.
2. Dry roast garlic.
3. Boil dried red chilies for 3-5mins.
4. Blend dried red chilies (with water) and garlic and make a paste.
5. Heat olive oil in a pan. Add the paste.
6. Add water if required.
7. Add jaggery powder to make it less spicy. Mix it well.
8. Transfer it to a bowl or jar.
For Sandwich
1. Chop onion and capsicum into fine dices. Cut tofu into small cubes.
2. Mix veggies and tofu in schezwan sauce.
3. Spread the sauce over one slice of the bread. Cover with the other slice.
4. Grill the bread using butter or ghee.
5. Serve hot!
4. Veggie Masala Sandwich
The Indian Street style Masala Sandwich is to die for! The tangy and spicy taste of veggies would make you drool. The best part is you can have this street style sandwich without any guilt.
Ingredients
Whole-Wheat Bread: 6-8 slices
Veggies: Tomatoes, Capsicum, Onions, Green Chillies
Ginger-Garlic paste: 1tsp
Salt- 1-2tsp (as per taste)
Turmeric Powder-1/2tsp
Red Chili Powder-2-3tsp
Garam Masala (Optional)-1/2tsp
Mint Chutney
Water- 1 cup
For Masala
1. Heat olive oil in a pan, add ginger-garlic paste and sauté it for few minutes.
2. Add chopped onions and sauté it till the onions turn brownish.
3. Add chopped capsicum and green chilies.
4. Add chopped tomatoes to the mixture. Mix it well.
5. Add turmeric powder, salt and red chili powder (according to taste)
6. Add water.
7. Simmer the flame and cover the lid and let it get cooked for 10 minutes.
8. If you want a more tangy taste you can add lemon juice.
For Sandwich
1. Spread mint chutney on one slice of the bread. Cover it with the other slice. Spread the masala over the second bread. And cover it with the third slice of the bread.
2. Heat a pan, spread ghee or butter and toast the bread. You can also grill it.
3. Serve with Mint Chutney
5. Corn Spinach Sandwich
Spinach and corn is quite a popular combination and I love this combination. This sandwich has fresh spinach and sweet corn mixed in a white with herbs and spices. The filling is quite delicious. You can have it in your breakfast or just pack them for a quick lunch!
Ingredients
Whole-Wheat Bread: 6-8 slice
Boiled Corn: 1 cup
Spinach
Onions: 2-3
Garlic: 4-5 cloves
Wheat Flour: 1 tbsp
Milk: 3-4 cups
Olive Oil: 1 tbsp
Seasonings: Salt, Black Pepper, Oregano, Chili Flakes
Method:
1. Chop onions and garlic.
2. Wash and rinse spinach and steam it to consume all the benfits of spinach. Do not boil. Steam and cut the leaves.
3. Heat olive oil in a pan. Saute chopped onions and garlic.
4. Add wheat flour and cook it until it starts turning brown in color.
5. Add milk and stir it well so that there are no lumps. Keep adding little milk in every 2mins.
6. As the milk thickens, add spinach, corn, and all the seasonings. Mix it well.
7. Let the mixture cool down.
8. Spread it over one slice of the bread. Add more oregano and chili flakes. Cover it with the other slice.
9. Grill it or toast in an oven or pan.
10. Serve hot with mint chutney.
6. Greek Yogurt Sandwich
A sandwich that is juicy and crunchy at the same time! Onions give a toothsome crunch to this sandwich and green chilies and other ingredients add a bit of spice. I am sure everyone would love this sandwich.
Ingredients
Greek Yogurt- 2 cups
Veggies: Onions, Carrots, and Green Chilies
Salt-1tsp
Red Chili Powder-1/2tsp
Coriander leaves
Mustard Seeds: 1/2tsp
Turmeric Powder: 1 tsp
Ghee/Butter: For toasting
Method:
1. Mix chopped veggies and coriander leaves in Greek yogurt.
2. Add salt and chili powder. Mix well.
3. Spread the Greek yogurt mixture over one slice of the bread and cover it with the other slice.
4. Mix turmeric powder and mustard seeds in a small bowl
5. Heat butter/ghee in a pan. Spread mustard seeds and turmeric powder mixture over ghee/butter.
6. Place the bread and toast it well from both the sides.
7. Serve hot!
What are Nutritional Benfits of These Sandwiches?
Pushpa Sharma highlights the nutritional benefits of the main ingredients used in these sandwiches.
Paneer: Class one High Biological Value Protein and Healthy Fat
Tofu: Plant Protein with good combination of Protein and Carb
Veggies: Highest source of Fiber, Vitamins, and Minerals
Mint Chutney: Aromatic herbs packed with Antioxidants and Phytonutrients with anti-inflammatory properties
Greek Yogurt: Good source of Protein and Fat. Also, improves gut bacteria
Seasonings: Fight inflammation & improve gut health and excellent source of antioxidants
Olive oil: Healthy Fat with anti-inflammatory properties
Ghee: Healthy Saturated Fat with omega 3 fatty acids. Reduce inflammation & have healing properties
Butter: Healthy Saturated Fat, Rich in Vitamin A, Vitamin D, and Calcium. Promote cell growth and immune system
Schezwan Sauce: Reduce Inflammation, Boost Appetite & Stimulate the Immune System and Circulation
Jaggery Powder: Rich in anti-oxidants. Aids in digestion and increases the immunity of the body.
Spinach: High in fiber, low in carbs. Contains Vitamin A, Vitamin C, Iron, and Calcium
Corn: Great Source of Protein, Potassium, and Manganese
Hummus: Plant-Based Protein and help fight inflammation
Lemon Juice: Hight amount of Vitamin C and soluble fiber. Contains antioxidants and promotes immunity
