Sprouts Sandwiches
Elevate your lunchtime routine with these wholesome and refreshing Sprouts Sandwiches! Packed with nutrient-rich mixed sprouts, crisp cucumber, juicy tomato, and sweet, grated carrot, this recipe offers the perfect blend of taste and health. The sandwiches are layered with fresh lettuce and slathered in a zesty green chutney—optionally mixed with creamy mayonnaise or Greek yogurt for an extra indulgent touch. Made with hearty whole wheat bread, these no-cook sandwiches come together in just 15 minutes, making them an ideal choice for a quick and nutritious meal. Whether you’re meal-prepping for work or enjoying a light lunch at home, these crunchy, vibrant sandwiches are sure to satisfy. Perfect for vegetarians, this recipe is a delicious way to incorporate more vegetables and sprouts into your diet!
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Recipe Information
Ingredients
- 4 slices Whole wheat bread slices
- 1 cup Mixed sprouts (e.g., mung bean, chickpea, lentil)
- 1 medium-sized Cucumber
- 1 medium-sized Tomato
- 1 medium-sized Carrot
- 4 leaves Lettuce leaves
- 2 tablespoons Green chutney
- 2 tablespoons Mayonnaise or Greek yogurt (optional)
- 1 tablespoon Butter or margarine
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper powder
Instructions
Rinse the mixed sprouts thoroughly under running water and drain them well. If desired, steam the sprouts lightly for 3-5 minutes for a softer texture, but this step is optional.
Wash the cucumber, tomato, and carrot. Peel the carrot and cucumber if preferred.
Thinly slice the cucumber and tomato. Grate the carrot using a box grater or food processor.
Spread a thin layer of butter or margarine evenly on one side of each bread slice.
Spread 1 tablespoon of green chutney on two of the buttered bread slices. For a creamier texture, mix the green chutney with mayonnaise or Greek yogurt and spread it instead.
On the bread slices with chutney, layer the lettuce leaves, followed by a generous portion of mixed sprouts.
Top the sprouts with sliced cucumber, sliced tomato, and grated carrot. Sprinkle a pinch of salt and black pepper powder evenly over the vegetables for added flavor.
Place the remaining two bread slices, buttered side down, on top of the layered vegetables to form sandwiches.
Press gently to hold the sandwiches together. Optionally, you can trim the edges of the sandwiches for a neater presentation.
Cut each sandwich diagonally into halves and serve immediately. Enjoy your fresh and crunchy sprouts sandwiches with a side of your favorite beverage!
Nutrition Facts
Calories |
951 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 3222 mg | 140% | |
| Total Carbohydrate | 115.9 g | 42% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 32.7 g | ||
| Protein | 37.7 g | 75% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 326 mg | 25% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1713 mg | 36% | |
*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.
