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A nutritious and high-protein vegetarian sandwich filled with sautéed mushrooms and mixed veggies, combined with creamy paneer and hung curd spread, all packed between slices of whole wheat bread. Perfect for a quick, healthy, and filling meal.
10 ingredients
In a mixing bowl, add hung curd and a pinch of salt and black pepper. Mix well to form a creamy spread.
Heat olive oil in a pan. Add onions, capsicum, and mushrooms. Sauté for 3-4 minutes until veggies are soft.
One serving is 1 sandwich
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 298 kcal | 13% |
| Protein | 14 g | 27% |
| Total Fat | 10 g | 17% |
| Carbohydrate | 39 g | 13% |
| Fiber (Total) | 7 g | 24% |
| Vitamins & Minerals | ||
| Sodium | 951 mg | 48% |
| Potassium | 770 mg | 22% |
| Calcium | 282 mg | 28% |
| Iron | 3 mg | 20% |
| Zinc | 2 mg | 20% |
| Vitamin A (RAE) | 21 µg | 2% |
| Vitamin C | 47 mg | 59% |
| Vitamin D | 3 µg | 22% |
| Folate (B9) | 84 µg | 28% |
Missing data: These are minimums. 5 of the figures below are missing data for 2 ingredients — Oil, olive, salad or cooking; Salt, table — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
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Add chopped tomato to the pan and sauté for 1-2 minutes until excess moisture evaporates. Season with salt and black pepper. Remove from heat and let cool slightly.
Toast the slices of whole wheat bread lightly on a pan or toaster.
Spread the hung curd mixture on one slice of bread. Layer with the sautéed veggie mixture and lettuce leaves (if using).
Top with the other slice of bread, press gently, and slice the sandwich in half to serve.
