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Veggie Sandwich

Delicious Veggie Sandwich: Fresh Flavor in Every Bite

This Veggie Sandwich is a quick meal that combines fresh vegetables and protein for a healthy bite.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 1 sandwich
Course: Dinner Ideas
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bread
  • 2 slices Whole Grain Bread Adds a nutty flavor and packed with fiber for a hearty base.
  • 2 slices Sourdough A tangy alternative that provides unique depth and texture.
For the Protein Filling
  • ¼ cup Hummus Creamy and rich in protein, it adds moisture and flavor.
  • ½ cup Tofu Cooked and seasoned, these are perfect for a satisfying veggie sandwich.
For the Crunchy Veggies
  • ½ cup Cucumbers Fresh and crisp, they add a refreshing bite to your sandwich.
  • ½ cup Bell Peppers Sweet and colorful, these add both crunch and a vitamin boost.
  • 1 cup Lettuce or Spinach Essential for added greenery and freshness.
For the Condiments
  • 1 tablespoon Mustard Zesty and tangy, it brightens up the overall flavor profile.
  • ½ avocado Avocado Creamy with healthy fats, enhances richness while balancing flavors.
For Extra Touches
  • 1 tablespoon Fresh Herbs (Basil, Cilantro) Elevates your veggie sandwich with aromatic flavors.
  • 2 tablespoon Seeds or Nuts (Pumpkin Seeds, Walnuts) Toasted for crunch, adding delightful texture.

Equipment

  • toaster
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Step 1: Select Your Bread - Toast two slices of whole grain or sourdough bread in a toaster until golden brown, about 3-5 minutes.
  2. Step 2: Spread the Protein - Spread hummus over one slice and layer with tofu or tempeh for added protein.
  3. Step 3: Layer the Crunchy Veggies - Add sliced cucumbers, bell peppers, and leafy greens evenly on the protein layer.
  4. Step 4: Add Condiments and Creaminess - Spread mustard on the other slice or smash avocado.
  5. Step 5: Incorporate Extra Flavors - Sprinkle fresh herbs and add toasted seeds or nuts for crunch.
  6. Step 6: Wrap for Freshness - Wrap tightly in parchment paper for meals on-the-go.
  7. Step 7: Slice and Serve - Cut the sandwich diagonally and serve immediately or enjoy later.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 1000IUVitamin C: 30mgCalcium: 100mgIron: 2mg

Notes

For optimal crunch, assemble your veggie sandwich just before eating.

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