Spicy Sprouts Sandwich ( Healthy Breakfast)


by
            
     
5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 431 cookbooks   This recipe has been viewed 47123 times

Here is a masaledar sandwich tuned to the desi palate! Rather than load your sandwich with cheese or butter, try filling it with a subzi made of sprouts to boost the protein and fibre content. This Spicy Sprouts Sandwich is perfect for a cold morning, as it is hot and spicy with hints of various masala powders, onions, green chillies and tomatoes.

Add your private note

Preparation Time:    Cooking Time:     Makes 4 sandwiches
Show me for sandwiches

Ingredients

8 slices of whole wheat bread
8 sliced onions
2 tsp low-fat butter for cooking

For The Sprouts Mixture
1 cup boiled mixed sprouts (moong , matki , chana etc.)
2 tsp oil
1/2 cup finely chopped onions
2 tsp ginger-garlic (adrak-lehsun) paste
1 tsp finely chopped green chillies
2 tsp pav bhaji masala
2 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp turmeric powder (haldi)
1/2 tsp black salt (sanchal)
1 1/2 cups finely chopped tomatoes
salt to taste
1/2 cup boiled , peeled and mashed potatoes

Method
For the sprouts

  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes or till they turn translucent.
  2. Add the ginger-garlic paste and green chillies and sauté on a medium flame for another minute.
  3. Add the pav bhaji masala, coriander-cumin seeds powder, turmeric powder, black salt, tomatoes, salt and 2 tbsp of water, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
  4. Add the sprouts and potatoes, mix well and cook on a medium flame for 1 more minute.
  5. Divide the sprouts mixture into 4 equal portions and keep aside.

How to proceed

  1. Place one whole wheat bread slice on a flat, dry surface and spread a portion of the sprouts mixture evenly over it.
  2. Top it with 2 onion slices and sandwich using another slice of whole wheat bread.
  3. Pre-heat the griller and grill the sandwich using ½ tsp of low-fat butter till the sandwich turns crisp and brown in colour from both the sides.
  4. Repeat steps 1 to 3 to make 3 more sandwiches.
  5. Serve immediately.
Accompaniments

Apple and Oats Milkshake 
Coriander Green Garlic Chutney 
Melon and Papaya Tango ( Healthy Juice ) 
Pineapple and Tulsi Juice 
Veggie Boost Juice 

Nutrient values per sandwich
EnergyProteinCarbohydrateFatFibreCalcium
208 calories 8.1 gm 34.4 gm 5.4 mg 7.5 gm 81.0 mg

RECIPE SOURCE : Healthy BreakfastBuy this cookbook

Also View These Related Recipes

Also View These Related Videos

Rate and review this recipe and get 15 days FREE bonus membership!
Subscribe to the free food mailer

Strengthen the Sibling Bond with Good Food

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Your Rating


Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

 on 19 Aug 14 11:14 PM


I didn't add sprouts but even after that taste really good.
 on 20 Sep 12 10:29 AM


Healthy sprouts marinated in a Mumbai masala to make a healthy Sandwhich.