Vegetable Sandwich

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5 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 9%
Carbs 61%
Fats 30%
Antioxidant Rich
Tiffin Recipe
No Cooking Recipe
A vegetable sandwich is an international, vegetarian dish that makes the most fulfilling and satisfying snack that everybody loves. This FitterEats antioxidant-rich meal can be a breakfast, mid-morning, evening, or even an all-day snack option. Layered with veggies adds a healthy dose of vitamins, minerals, fibre and makes it more nutritionally diverse. Team it up with orange juice, pudina chutney or chunky vegetable thick soup as a nutritious comfort food combination. If you are wondering how to make one for yourself? Just type how to make a vegetable sandwich and get various options. 

Ingredients

For Sandwich
  • 2 no. White Bread (4") Slice
  • 6 no. Cucumber (Slice)
  • 4 no. Beet Root (Boiled Slice)
  • 4 no. Potato (Boiled Slice)
  • 4 no. Onion (Slice)
  • 4 no. Tomato (Slice)
  • 1/8 Tsp Chaat Masala
  • 2 Tsp Butter
For Chutney
  • 1/2 Tbsp Coriander (Chopped)
  • 1/2 Tbsp Mint (Pudina) Chopped
  • 1/4 Tsp Green Chilli (Chopped)
  • 1/4 Tsp Ginger (Chopped)
  • 1/4 Tsp Garlic (Chopped)
  • 1/2 Tsp Lemon Juice
  • 1/8 Tsp Salt
  • As Required Water

Method

Pre Preparation
  • Step 1

    Make a smooth coriander chutney in a jar by adding chopped coriander leaves, pudina, green chilli, ginger, garlic, lemon juice, salt and keep aside

  • Step 2

    Cut the bread sides

  • Step 3

    Boil and slice potato and beetroot

Preparation
  • Step 1

    Take bread slices, apply butter and coriander chutney on each slice

  • Step 2

    Place cucumber slices followed by tomato, onion, boiled potato and beetroot

  • Step 3

    Sprinkle chaat masala and cover with the other bread slice

  • Step 4

    Serve fresh

twist
Healthy Twist

Increase Omega 3 & Boost Immunity by Adding a Tsp of Flax Seeds

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Allergies
Food Additives
Yeast
Wheat
Gluten (Wheat, Oats, Rye, Barley)
Cucumber
Tomato
Black Pepper
Asafoetida (Hing)
Red Chilli
Lactose
Dairy Products
Garlic
NUTRITION FACTS
Approximate values
Serving Size Bread (4")(206gm)
Amount Per ServingCalories

kcal

289
% Daily Value *
Total Carbohydrate 42gm 15.1%
Dietary Fiber 3gm 11.4%
Protein 7gm 13.9%
Total Fat 10gm 12.9%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 289 kcals ?

  • Walking (3 mph ) 83 minutes
  • Running (6 mph ) 49 minutes
  • Bicycling 39 minutes

Values estimated based on person weighing 60 kgs.

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