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.

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Cooking Time:    
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Makes 4 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 , i415 , 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. Spicy Sprouts Sandwich are ready. Serve immediately.

Nutrition Value

Value per sandwich % Daily Values
Energy 156 cal 8%
Protein 5.3 g 10%
Carbohydrates 23.7 g 8%
Fiber 3.5 g 14%
Fat 4.4 g 7%
Cholesterol 3.8 mg 1%
VITAMINS
Vitamin A 290.4 mcg 6%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.7 mg 6%
Vitamin C 20.2 mg 51%
Vitamin E
Folic Acid (Vitamin B9) 28.2 mcg 14%
MINERALS
Calcium 63.5 mg 11%
Iron 1.7 mg 8%
Magnesium 33.7 mg 10%
Phosphorus 61.4 mg 10%
Sodium 24.3 mg 1%
Potassium 217.5 mg 5%
Zinc 0.4 mg 4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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