Low Sodium Whole Grain Seeded Sandwich
Experience wholesome, heart-healthy perfection with this Low Sodium Whole Grain Seeded Sandwich recipe—an ideal choice for a nutritious lunch or light meal. Packed with vibrant, fresh vegetables like cucumber, tomato, radish, and red onion, this sandwich is layered on soft whole grain seeded bread and spread with creamy avocado mash enhanced with zesty lemon juice. A dash of no-sodium mustard adds tangy depth, while mixed leafy greens bring a burst of earthy freshness. With just 10 minutes of prep time, this easy-to-assemble sandwich is perfect for those mindful of their sodium intake but unwilling to compromise on flavor. Serve it with fresh fruit or a low-sodium soup for a complete, satisfying dining experience.
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Recipe Information
Ingredients
- 2 slices Whole grain seeded bread
- 0.5 Avocado
- 1 teaspoon Lemon juice
- 1 tablespoon No-sodium mustard
- 0.5 cup Mixed leafy greens (e.g., spinach, arugula)
- 6 slices Cucumber
- 2 slices Tomato
- 2 rings Red onion
- 2 slices Radish
- 0.25 teaspoon Ground black pepper (optional)
Instructions
Begin by preparing the avocado spread. Scoop out the flesh of half an avocado into a small bowl, and mash it with a fork until smooth. Mix in 1 teaspoon of lemon juice to prevent browning and add a hint of brightness.
Lay the two slices of whole grain seeded bread on a flat surface. On one slice, spread 1 tablespoon of no-sodium mustard evenly. On the other slice, spread the mashed avocado mixture.
Layer the sandwich with mixed leafy greens. Spread 1/2 cup of the greens evenly on top of the avocado spread.
Place 6 slices of cucumber, 2 slices of tomato, and 2 rings of red onion on top of the greens. Add 2 slices of radish for an extra crunch and a peppery flavor.
If desired, sprinkle 1/4 teaspoon of ground black pepper over the layered vegetables for added seasoning.
Top the sandwich with the second slice of bread, mustard-side down.
Carefully cut the sandwich in half, securing it with sandwich picks if necessary, and serve immediately with a side of fresh fruits or a low-sodium soup.
Nutrition Facts
Calories |
412 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 757 mg | 33% | |
| Total Carbohydrate | 57.1 g | 21% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 10.6 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 820 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
