BreakfastMid-day mealVegetarianBalanced€
Veggie Sandwich
This juicy and crunchy all-vegetable sandwich combines whole-grain bread, a creamy herb spread, and colorful fresh vegetables for a quick breakfast or snack.
Prep time10 min
Cook time0 min
Total time10 min
Servings2
Recipe
Per servingTotal
Calories:310 kcal620 kcal
Protein:15 g30 g
Carbohydrates:41 g82 g
Fiber:7.5 g15 g
Water:294.4 ml588.8 ml
Fat:9 g18 g
Micronutrients
Sugar:11.4 g22.8 g
Saturated fat:3.5 g7 g
Cholesterol:14.4 mg28.8 mg
Sodium:414.9 mg829.7 mg
Potassium:712.2 mg1424.3 mg
Calcium:151.2 mg302.4 mg
Iron:2.4 mg4.8 mg
Magnesium:92.8 mg185.5 mg
Zinc:1.6 mg3.2 mg
Phosphorus:211.4 mg422.7 mg
Vitamin C:59.7 mg119.4 mg
Vitamin A:236.7 µg473.3 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1Place the tomato slices on a paper towel, lightly salt them, and let them sit for 3 minutes to drain off excess liquid.
- 2If desired, lightly toast the slices of whole-grain bread in a toaster or in a pan.
- 3Spread cream cheese on one side of all 4 slices of bread.
- 4On two slices of bread, layer the baby spinach leaves, tomato slices, crunchy cucumber, grated carrot, strips of red pepper, and red onion rings in sequence.
- 5Cover the sandwiches with the remaining slices of bread and gently press them together with your palm.
- 6Cut the sandwiches diagonally in half with a sharp knife and serve immediately.
Nutritional benefits
Thanks to the high dietary fiber content in the colorful vegetables and whole-grain bread, this dish supports healthy digestion and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.