Healthy Veg Sandwich Recipe - No Cheese/No Mayo - Vegetable Sandwich For Weight Loss

whole grain bread

🥗Healthier: sprouted grain bread

💰Cheaper: white bread

Sprouted grain bread offers more nutrients while white bread is often less expensive.

avocado

🥗Healthier: smashed peas

💰Cheaper: mashed banana

Smashed peas provide a similar texture, while mashed banana is a budget-friendly option.

hummus

🥗Healthier: Greek yogurt

💰Cheaper: cream cheese

Greek yogurt adds protein and creaminess, while cream cheese is often less costly.

In a small kadai, add 2 teaspoons wood pressed groundnut oil and heat it.

Once the oil is heated, add 1 teaspoon jeera (cumin seeds) and let it splutter.

Reduce the flame to the lowest and add 1 finely chopped onion, stirring until it becomes transparent.

Add 1 finely chopped green chilli, 1/4 inch finely chopped ginger, and 6 finely chopped cloves of garlic, and sauté lightly.

Once everything is sautéed, add 1/2 teaspoon turmeric powder and stir.

Add 1/2 teaspoon kashmiri chili powder and stir quickly to diminish the raw flavor.

Add 1 finely chopped tomato and pink himalayan salt as needed, mixing well.

Add a couple of splashes of water, mix, cover, and allow the tomatoes to cook for 2 minutes.

After 2 minutes, open the lid, stir, and lightly mash the cooked tomatoes.

Add 3 finely chopped cauliflower florets, 1 medium sized finely chopped carrot, and 6 to 7 finely chopped beans, stirring well.

Add 2 tablespoons of water, cover, and allow the vegetables to cook for another 2 minutes.

After 2 minutes, open the lid, stir, and check if the vegetables are cooked; mash if preferred.

Add 1/2 finely chopped capsicum and 1 cup finely chopped green amaranth leaves, mixing well.

Add 1/2 teaspoon jeera powder and 3/4 teaspoon garam masala, stirring to combine.

Check the salt and adjust if necessary, then cover for about a minute.

After a minute, open the lid, add finely chopped coriander leaves, stir well, and turn off the flame.

Allow the filling to cool down before assembling the sandwich.

Use 2 slices of bread, placing one slice onto the toaster.

Spread the filling on top of the bread slice, then place the other slice on top and lightly press down.

Close the toaster and place it over the gas stove.

Toast until both sides are nicely browned, then transfer to a plate.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens