Protein and Fiber-Packed Veggie Sandwich
Protein and Fiber-Packed Veggie Sandwich
Ingredients
For the Herbed Hung Curd
- 1/2 cup hung curd
- 2 tablespoons dill leaves, fresh, finely chopped
- 1/4 teaspoon salt, to taste
- 1/2 teaspoon black pepper, freshly ground, to taste
For the Sautéed Vegetables
- 1 tablespoon cooking oil
- 1 tablespoon garlic, finely chopped
- 1 cup mushrooms, halved or sliced
- 1/2 teaspoon salt
- 1 onion, medium, thinly sliced
- 1 cup bell peppers, sliced (mixed colors recommended)
- 1 tablespoon Italian seasoning
- 1/2 teaspoon chili flakes, or to taste
- 1 cup baby spinach
For Assembly
- 8 bread, slices, multi-grain or whole wheat, toasted
Instructions
- 1
In a medium bowl, combine the hung curd, chopped fresh dill, 1/4 teaspoon of salt, and 1/2 teaspoon of freshly ground black pepper. Mix thoroughly until well combined and creamy. Set aside.
⏱️ 3 min
- 2
Heat the cooking oil in a large skillet or pan over medium heat. Add the finely chopped garlic and sauté for 30 seconds until fragrant.
⏱️ 1 min
- 3
Add the halved or sliced mushrooms to the pan along with 1/2 teaspoon of salt. Cook, stirring occasionally, until the mushrooms are tender and have released their moisture, about 5-7 minutes.
⏱️ 7 min
- 4
Add the thinly sliced onion and sliced bell peppers to the pan. Sauté for 3-4 minutes until the vegetables are slightly softened but still retain a pleasant crispness.
⏱️ 4 min
- 5
Stir in the Italian seasoning and chili flakes, tossing to ensure all vegetables are evenly coated.
⏱️ 1 min
- 6
Finally, add the baby spinach to the pan. Continue to sauté for 1-2 minutes, just until the spinach wilts. Remove the pan from the heat.
⏱️ 2 min
- 7
Toast the bread slices to your desired crispness.
⏱️ 2 min
- 8
To assemble each sandwich, take a slice of toasted bread and spread a generous layer of the prepared herbed hung curd mixture over it. Top with a good amount of the sautéed vegetable mixture. Place a second slice of toasted bread on top to complete the sandwich.
⏱️ 3 min
- 9
Cut each sandwich in half and serve immediately.
⏱️ 1 min
Kitchen Tools
Nutrition Facts (per serving)
Protein and Fiber-Packed Veggie Sandwich
Ingredients
For the Herbed Hung Curd
- 1/2 cup hung curd
- 2 tablespoons dill leaves, fresh, finely chopped
- 1/4 teaspoon salt, to taste
- 1/2 teaspoon black pepper, freshly ground, to taste
For the Sautéed Vegetables
- 1 tablespoon cooking oil
- 1 tablespoon garlic, finely chopped
- 1 cup mushrooms, halved or sliced
- 1/2 teaspoon salt
- 1 onion, medium, thinly sliced
- 1 cup bell peppers, sliced (mixed colors recommended)
- 1 tablespoon Italian seasoning
- 1/2 teaspoon chili flakes, or to taste
- 1 cup baby spinach
For Assembly
- 8 bread, slices, multi-grain or whole wheat, toasted
Instructions
- 1
In a medium bowl, combine the hung curd, chopped fresh dill, 1/4 teaspoon of salt, and 1/2 teaspoon of freshly ground black pepper. Mix thoroughly until well combined and creamy. Set aside.
⏱️ 3 min - 2
Heat the cooking oil in a large skillet or pan over medium heat. Add the finely chopped garlic and sauté for 30 seconds until fragrant.
⏱️ 1 min - 3
Add the halved or sliced mushrooms to the pan along with 1/2 teaspoon of salt. Cook, stirring occasionally, until the mushrooms are tender and have released their moisture, about 5-7 minutes.
⏱️ 7 min - 4
Add the thinly sliced onion and sliced bell peppers to the pan. Sauté for 3-4 minutes until the vegetables are slightly softened but still retain a pleasant crispness.
⏱️ 4 min - 5
Stir in the Italian seasoning and chili flakes, tossing to ensure all vegetables are evenly coated.
⏱️ 1 min - 6
Finally, add the baby spinach to the pan. Continue to sauté for 1-2 minutes, just until the spinach wilts. Remove the pan from the heat.
⏱️ 2 min - 7
Toast the bread slices to your desired crispness.
⏱️ 2 min - 8
To assemble each sandwich, take a slice of toasted bread and spread a generous layer of the prepared herbed hung curd mixture over it. Top with a good amount of the sautéed vegetable mixture. Place a second slice of toasted bread on top to complete the sandwich.
⏱️ 3 min - 9
Cut each sandwich in half and serve immediately.
⏱️ 1 min