Healthy Veg Sandwiches
by Sushmita thadhani
BAKED BEANS TOASTED SANDWICH
GREEN VEGGIE SANDWICH
Creamy Vegetable Sandwich
MEDITERRANEAN VEGGIE SANDWICH
BAKED BEANS TOASTED SANDWICH
📝 Ingredients:-
- 130g Tin baked beans (reduced salt)
- 1 Slice low fat sliced cheese
- 2 Slices whole wheat bread
DIRECTIONS:-
- toasted sandwich maker
- Assemble the baked beans and cheese on one slice of bread
- Place other slice of bread on top
- Put sandwich in the toasted sandwich maker
- Cook for 2 minutes or until browned and cheese is melted.
Note:- When possible, choose a whole wheat bread compared to white flour based bread to
increase fibre and nutrient.
GREEN VEGGIE SANDWICH
📝Ingredients
- 2 slices hearty whole grain bread
- 2 tbsp. herbed goat cheese room temp (you can find this near the specialty
cheeses) - 1 tbsp. cilantro lime dressing such as Brianna’s
- Juice of ½ lemon
- Handful of pea sprouts
- 1/3 avocado
- 4 slices of cucumber
- 1 leaf of romaine lettuce
- Salt and pepper to taste
DIRECTIONS:-
- Slice avocado, cucumbers, and romaine leaf. Set aside.
- Spread goat cheese evenly onto each side of bread. Don’t use too much! It tastes best
with only 1 tbsp. per side. - On one side of bread drizzle cilantro lime dressing. Then stack romaine lettuce,
cucumbers, a handful of the pea sprouts, and avocado slices on top. - Squeeze lemon juice onto sandwich.
- Generously salt and pepper.
- Slice to reveal the gorgeous green veggies inside
Creamy Vegetable Sandwich
📝Ingredients
1 medium bell pepper
1 cup shredded cabbage
1 cup chopped iceberg lettuce
1 tbsp heaped fresh cream
1 tbsp Mayonnaise
¼ tsp salt or to taste
2 tsp sugar
1 tsp black pepper powder
2 tsp vinegar
DIRECTIONS:-
Mix sugar, black pepper powder, vinegar, cream and mayonnaise together in a bowl
Toss in the vegetables and mix well. Your sandwich filling is ready
Coat the inner side of your bread with mayonnaise and use the vegetable filling to
make sandwiches. Your cold cut sandwiches are ready!
MEDITERRANEAN VEGGIE SANDWICH
📝Ingredients
- ¼ cup garlic herb white bean dip, classic hummus, glowing green hummus, or
purchased hummus - ¼ red onion (or pickled red onions)
- 1 carrot
- ½ cup pea shoots, microgreens, or greens of any type (spinach, lettuce, etc).
- 2 pieces whole grain bread.
- 2 tablespoon feta cheese crumbles (replace with Kalamata olives)
DIRECTIONS:–
- Make the pesto white bean dip.
- Thinly slice the red onion. Peel and shred the carrot (this tool is perfect for the job).
- Spread one slice of bread with the white bean dip. Add the red onion slices, shredded
carrot, feta crumbles, and pea shoots. Top with the second slice of bread.
