Whole Grain Seeded Sandwich
Elevate your lunch game with this Whole Grain Seeded Sandwich, a hearty and nutritious option that's as wholesome as it is satisfying. Crafted with toasted whole-grain seeded bread, this sandwich is layered with creamy avocado infused with zesty lemon juice, fresh cucumber and tomato slices, crisp lettuce, and the delightful crunch of sunflower and pumpkin seeds. A tangy, flavorful spread made from whole-grain mustard and mayonnaise ties everything together. Ready in just 10 minutes, this fiber-rich, plant-powered sandwich is perfect for a midday meal or quick snack. It's a vibrant mix of textures and flavors designed to nourish and satisfy.
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Recipe Information
Ingredients
- 2 slices whole grain seeded sandwich bread
- 0.5 whole avocado
- 1 teaspoon lemon juice
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 whole cucumber
- 1 whole tomato
- 2 whole lettuce leaves
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds
- 1 tablespoon mayonnaise
- 1 teaspoon whole grain mustard
Instructions
Begin by preparing the avocado. Cut it in half, remove the seed, and scoop the flesh into a small bowl.
Add the lemon juice, salt, and black pepper to the avocado. Mash and mix until the mixture is smooth and spreadable.
Slice the cucumber into thin rounds and the tomato into thin slices.
In a small bowl, combine the mayonnaise and whole grain mustard. Mix well to create a spread.
Toast the whole grain seeded sandwich bread slices to your preferred level of crispiness and allow them to cool slightly.
Spread the avocado mixture evenly onto one slice of the toasted bread.
Layer the cucumber slices, tomato slices, and lettuce leaves on top of the avocado spread.
Sprinkle the sunflower seeds and pumpkin seeds evenly on top of the vegetables.
On the second slice of toasted bread, spread the mayonnaise and mustard mixture.
Place the second slice of bread, spread side down, on top of the layered ingredients, pressing gently to secure the sandwich.
Cut the sandwich in half with a sharp knife and serve immediately.
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 49% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 112524 mg | 4892% | |
| Total Carbohydrate | 102.2 g | 37% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 25.9 g | ||
| Protein | 34.4 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 541 mg | 42% | |
| Iron | 19.7 mg | 109% | |
| Potassium | 3305 mg | 70% | |
*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.
