Veg sandwich recipe | Indian vegetable sandwich | Toasted whole wheat bread sandwich

Veg sandwich recipe | Indian vegetable sandwich recipe | Toasted whole wheat bread sandwich recipe

Veg sandwich recipe | Indian vegetable sandwich recipe | Toasted wholewheat bread sandwich recipe with detailed step-by-step photos, calorie chart, and health benefits of veggies, bread, and butter.

A simple Indian-style veggie sandwich is stacked with basic vegetables like lettuce, cucumber, tomato, and onion in between a toasted whole wheat bread. This sandwich is toasted on a tawa/pan, so no toaster or griller is required.

This sandwich is healthy, delicious, and quick to make as well. It can be relished at any time of the day. Also, feel free to include your favorite veggies like boiled potatoes, avocado, sprouts, capsicum/bell pepper, and so on. 

I love to pile up my bread with many layers of different veggies. It is a great way to consume more vegetables in our diet. Veggie-packed sandwiches keep you full and satiated for long hours. Let's get into the recipe!

Recipe Name - Veg sandwich recipe | Indian vegetable sandwich recipe | Toasted wheat bread sandwich recipe

Serves - 2

Cuisine - Continental

Course - Breakfast/Snack

Diet - Vegetarian 

Prep time - 5 mins | Cook time - 3 mins | Total time - 8 mins

Author - Pavithra

Ingredients:

Whole wheat bread/White bread - 4 slices

Mixed green leaves* - A handful

Cucumber - 6 slices

Tomato - 4 slices

Red onion - 1 slice/ring

*(Mixed green leaves include arugula, red leaf, lettuce, etc).

Sandwich spread:

Ghee/oil/butter - 1 tsp (To toast bread)

Butter - 1 Tbsp

Salt - A pinch

Black pepper powder - A pinch

How to make a veg sandwich: 

1. Wash veggies and chop the cucumber, tomato, onion into thin slices and keep it aside.

2. Add required salt and pepper powder into the semi-melted butter. Keep the spread ready.

3. Heat tawa/pan/griddle over a medium flame. Once it is hot, place the bread slices.

4. Toast them until it turns brown and crispy. Apply little ghee/butter/oil if required.

5. Once it is done, turn off the flame. Immediately, remove the toasted bread slices from the pan and put them on a chopping board or plate.

6. Apply the butter spread on one side of the bread.

7. Place the mixed greens that include arugula, red leaf, lettuce, etc.

8. Lay the tomato slices.

9. Place the cucumber slices and onion.

10. Close it with another slice of bread.

11. Slice it into two or four pieces using a knife.

12. Serve the veg sandwich along with tomato ketchup, mustard sauce, etc.

How to make a veg sandwich with step-wise photos:

1. Wash veggies and chop the cucumber, tomato, onion into thin round slices and keep it aside.

2. Add required salt and pepper powder into the semi-melted butter. Keep the bread spread readily.

3. Heat tawa/pan/griddle over a medium flame. Once it is hot, place the bread slices.

4. Toast them until it turns brown and crispy. Apply little ghee/butter/oil if required.

5. Once it is done, turn off the flame. Immediately, remove the toasted bread slices from the pan and place them on a chopping board or plate.

6. Apply the butter spread on one side of the bread.

7. Place the mixed greens that include arugula, red leaf, lettuce, etc.

8. Then place the tomato slices.

9. Place the cucumber slices and onion.

10. Close it with another slice of bread.

11. Slice it into two or four pieces using a knife.

12. Serve the veg sandwich along with tomato ketchup, mustard sauce, etc.

Veg sandwich calories:

*(Nutrition information is calculated using an ingredient database and should be considered an estimate).

Health benefits of whole wheat bread:

• 100% Whole wheat bread is made from wheat flour.
• Good source of complex carbohydrates.
• Rich in B vitamins.
• 100% whole wheat bread contains 60-80 calories per slice approximately. 20 grams of carbs, 4 grams of fiber, 5 grams of protein.
• Promotes healthy digestion.
• Helps with weight management.
• Good source of fiber.

Health benefits of leafy green veggies:

• Leafy greens are low in calories.
• It contains a lot of vitamins, minerals, and fiber.
• Low in fats.
• Rich in folate.
• Anti-aging.
• Helps in weight loss.
• Support bone health.
• Promotes hair growth.
• It improves eye health.
• Supports the immune system.

Health benefits of cucumber:

• Cucumber is a low-calorie veggie that contains 95% water.
• It helps to flush out toxins from the body.
• It aids digestion.
• Rich in vitamin A, B1, B6, C, D, Folate, Calcium, Magnesium, Potassium
• It eases heartburn, stomach acid, and ulcer.
• It is cholesterol-free, sodium-free, fat-free, gluten-free.
• It controls blood pressure.
• High in antioxidants
• It strengthens bones.
• It reduces the dark circle.

Health benefits of tomato:

• Tomato is a low-calorie veggie.
• It contains 95% water, 4% carbs, and less than one percent of fats and proteins.
• Tomatoes help improve vision.
• Great source of vitamins and minerals.
• Good for hair and glowing skin. It helps to shrink pores.
• Excellent source of vitamin A and Vitamin C.
• Tomatoes reduce cholesterol.
• It protects the heart.
• High in anti-oxidants and treats hyperpigmentation.
• It prevents cancer.

Health benefits of onion:

• Fight against infections.
• Lowers triglycerides.
• Reduce blood pressure.
• Help detoxify the body.
• Helps to lower blood sugar levels.
• Prevent 
• Good for Heart health.
• Healthy bones.
• Improves immunity.
• Good for eyes and oral health.
• Low in fat and calories

Health benefits of grass-fed butter:

• Butter helps fat-soluble vitamins be absorbed by the body.
• It is a rich source of lauric acid.
• It is a great source of Vitamins A, D, E, K, and K2.
• Butter contains Vitamin D, which is vital for immune system strength and proper absorption of calcium.
• It is rich in short and medium-chain fatty acids.
• Grass-fed butter is the best source of conjugated linoleic acid (CLA).
• It helps keep the joints lubricated and mobile.
• It provides a balanced source of Omega 3’s and 6’s.

Do try this Veg sandwich recipe | Indian style vegetable sandwich | Toasted whole wheat bread sandwich recipe and let me know how it turns up. Express your thoughts in the comment section below, I can't wait to hear from you!

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Thank you for viewing this recipe. See you soon with another interesting dish. Happy cooking and have a wonderful day!

Learn how to make Veg sandwich recipe | Indian vegetable sandwich | Toasted wheat bread sandwich recipe with detailed stepwise photos, Calorie chart, and health benefits of veggies.

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