It doesn’t take much time to make healthy sandwiches, especially if you use ingredients like cucumber, and lettuce. So, try these healthy vegetable sandwich recipes to begin your day on a nutritious note.
You should always start your day with something healthy, and what’s more nutritious than vegetable sandwiches? The staple breakfast is a healthy and delicious dish and super easy to prepare. It is made by layering fresh or cooked vegetables between slices of bread. You can use veggies like cucumber, tomato, lettuce, onion or bell pepper to make this popular breakfast food. Rich in fibre, and various nutrients, they can help to lose weight and support heart health. If you don’t know how to make them healthy and tasty? Try these healthy vegetable sandwich recipes right now.
Are vegetable sandwiches healthy?
Before trying out the vegetable sandwich recipes, let’s explore some of its benefits:
- Promotes digestion: “Vegetables and whole grain bread can improve digestion and keep you full longer,” says dietician Ramya B.
For instance, 100 grams of bell pepper has 2.1 grams of fibre, according to the United States Department of Agriculture. - Boosts immunity: Want to have immune-boosting foods? Try simple veg sandwiches recipes. “Antioxidants in vegetables can help to fight infections and reduce inflammation in the body,” says the expert.
- Promotes heart health: Whole grains, veggies, and healthy spreads may reduce cholesterol and improve heart health. For instance, eating foods with tomatoes may help to reduce the risk of heart disease, as per research published in Biology in 2022. Researchers found that this health benefit may have to do with the presence of nutrients such as lycopene, potassium, and vitamin C in tomatoes.
- Supports weight loss: Look for vegetable sandwich recipes that use ingredients low in calories. “This way they can help to control cravings, and help to lose weight,” says the expert. Lettuce can contribute to weight loss, as it is low in calories and fat, according to research published in the Journal of Food Composition and Analysis in 2016.
- Provides hydration: Make sure to go for vegetable sandwich recipes that use water-rich ingredients like cucumber, lettuce, and tomatoes. “These ingredients can help keep your body hydrated,” says Ramya.
Delicious vegetable sandwich recipes
Here are some delicious and healthy vegetable sandwich recipes that are easy to make, and perfect for breakfast.
1. Classic veg sandwich
Ingredients:
- 4 slices of whole wheat bread
- ½ cup of cucumber (thinly sliced)
- ½ cup of tomato (thinly sliced)
- ½ cup of onion (thinly sliced)
- ½ cup of bell pepper (thinly sliced)
- ½ teaspoon of black pepper
- ½ teaspoon of chaat masala
- 2 tablespoons of green chutney (blended coriander and mint)
Instructions:
- Spread green chutney on one side of the bread.
- Arrange cucumber, tomato, onion, and bell pepper evenly on the bread slice.
- Sprinkle black pepper and chaat masala on top.
- Place another slice of bread and press gently.
- Cut into halves and serve soon after you are done with following the steps of one of the best vegetable sandwich recipes.
2. Grilled cheese veg sandwich
Ingredients:
- 2 slices of multigrain bread
- ½ cup of grated mozzarella cheese
- ½ cup of bell pepper (chopped)
- ½ cup of mushrooms (chopped)
- ½ cup of spinach (chopped)
- ½ teaspoon of oregano
- ½ teaspoon of chili flakes
Instructions:
- Mix cheese, bell pepper, mushrooms, spinach, oregano, and chili flakes.
- Spread the mixture on one bread slice and cover with the other one.
- Grill in a sandwich maker for 5 minutes until crispy.
- Serve hot with homemade dip.
3. Veggie sandwich with avocado
Ingredients:
- 2 slices of whole grain bread
- 1 ripe avocado (mashed)
- ½ cup of cherry tomatoes (sliced)
- ½ cup of lettuce leaves
- ½ teaspoon of lemon juice
- ½ teaspoon of black pepper
- Salt to taste
Instructions:
- Mash avocado with lemon juice, black pepper, and salt.
- Spread avocado mixture on one slice of bread.
- Top it with lettuce and cherry tomatoes.
- Place another slice of bread and serve it.
4. Hummus and veggie sandwich
Ingredients:
You may also like
- 2 slices of whole wheat bread
- ½ cup of hummus
- ½ cup of grated carrots
- ½ cup of sliced cucumbers
- ½ cup of spinach
- ½ teaspoon of paprika
Instructions:
- This is one of the best vegetable sandwich recipes for which you need to spread hummus on one bread slice.
- Layer carrots, cucumbers, and spinach evenly.
- Sprinkle paprika on top.
- Cover with another slice, press gently, and serve.
5. Paneer tikka sandwich
Ingredients:
- 2 slices of brown bread
- ½ cup of cottage cheese (cubed)
- ½ teaspoon of turmeric
- ½ teaspoon of red chili powder
- ½ teaspoon of garam masala
- 2 tablespoons of curd
- ½ teaspoon of ginger-garlic paste
- ½ cup of bell pepper (chopped)
Instructions:
- Mix curd, spices, and ginger-garlic paste in a bowl.
- Marinate cottage cheese and bell pepper for 10 minutes.
- Sauté them in a pan for 5 minutes.
- Spread them on a bread slice, grill for 5 minutes, and serve.
6. Cucumber and yoghurt sandwich
Ingredients:
- 2 slices of brown bread
- ½ cup of grated cucumber
- ¼ cup of plain yoghurt
- ½ teaspoon of salt
- ½ teaspoon of black pepper
Instructions:
- Mix grated cucumber with yoghurt, salt, and pepper.
- Spread this mixture evenly on a bread slice to make this healthy dish.
- Cover with another bread slice, cut it in half, and serve it.
7. Spicy masala veg sandwich
Ingredients:
- 2 slices of brown bread
- ½ cup of boiled potatoes (mashed)
- ½ cup of onions (chopped)
- ½ cup of tomatoes (chopped)
- ½ teaspoon of red chili powder
- ½ teaspoon of garam masala
- ½ teaspoon of salt
Instructions:
- Mix mashed potatoes with onions, tomatoes, salt and spices.
- Spread it on a bread slice and grill for 5 minutes.
- Serve hot with mint chutney.
8. Bell pepper and corn mayo sandwich
Ingredients:
- 2 slices of brown bread
- ½ cup of boiled sweet corn
- ½ cup of bell pepper (chopped)
- 2 tablespoons of mayonnaise
- ½ teaspoon of black pepper
Instructions:
- Mix corn, bell pepper, mayonnaise, and pepper in a bowl.
- Spread this tasty mixture evenly on one bread slice
- Cover with another slice, cut, and serve.
9. Sprouts and veggie sandwich
Ingredients:
- 2 slices of multigrain bread
- ½ cup of mixed sprouts
- ½ cup of carrots (grated)
- ½ cup of beets (grated)
- 1 tablespoon of green chutney
Instructions:
- Mix sprouts with the root vegetables, and green chutney.
- Spread this yummy mixture on a bread slice.
- After following one of the best vegetable sandwich recipes, cover, press gently, and serve.
10. Spinach and cheese sandwich
Ingredients:
- 2 slices of whole wheat bread
- ½ cup of spinach (chopped)
- ½ cup of cheese (grated)
- ½ teaspoon of garlic powder
Instructions:
- Sauté spinach with garlic powder for 2 minutes.
- Mix it with cheese and spread on a bread slice.
- Grill for 5 minutes and serve hot after following the steps of one of the healthiest vegetable sandwich recipes.
Sandwiches are filling, healthy, and tasty. So, take help of these vegetable sandwich recipes to make every morning interesting.
Related FAQs
What are the best vegetables to put in a sandwich?
Adding vegetables to your sandwich enhances its taste, texture, and nutritional value. You can add lettuce, as it is low in calories but rich in fibre. Tomatoes have lycopene, which is a powerful antioxidant. Cucumbers are full of water, and low in calories.
What are the popular sandwich fillings?
Cheese is a popular sandwich filling, as it is creamy, salty, and melts beautifully. It can be paired with veggies, meats, and sauces. Eggs, and chicken are also widely used in sandwiches. They are high in protein and very filling. Avocado is a healthier alternative to mayonnaise or butter.
Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.
#Vegetable #sandwich #recipes #Learn #healthy #dish
