Tuna, Apple, Green peas and Hummus Sandwich / Healthy Sandwich

This is a delicious and nutritious sandwich prepared using Tuna,Apple, Green peas, Lettuce, Hummus and Bread.

Sandwich is such a versatile recipe where food such as vegetable, meat, seafood or cheese are stuffed in-between two bread slices. Personally, I love my sandwich with lots of veggies along with any type of meat or egg. Today's recipe is a delicious healthy sandwich in which I have included veggie, fruit and seafood. A glass of fresh juice and this healthy sandwich makes a balanced meal to start a wonderful day. 

Ingredients used for this recipe :

Tuna is usually canned in edible oil, in brine or water and in this recipe, I have used Tuna which is canned in water. The addition of green peas made the sandwich nutritious and the sweet and sour taste from the red apple gave a lovely flavour to the sandwich. The quantity of hummus is purely one's choice. The addition of more hummus gives a delicious creamy texture so adjust according to the preference. Preparing hummus is quite easy and all you need are chickpeas, lemon juice, garlic, Tahini, cumin and salt. I will be posting hummus recipe soon. Alternatively, you can use store bought hummus which is widely available in supermarkets with lots of flavours. There is no specific measurement for lettuce leaves so use it accordingly. I love adding extra lettuces to my sandwich :) And the final ingredient is bread, I have used brown bread which can also be substituted with any type of breads. I did not include salt and pepper in this sandwich but you can add according to your taste bud. 

OH YES! You can do variations..... 

Many variations can be done to this simple healthy sandwich by including more veggies like grated carrots, boiled potatoes, cherry tomatoes, avocado and herbs like parsley, chives, etc. To make it flavoursome, spread mint chutney on the toast and then place lettuce leaves. 

Don't like seafood ? Then, just replace tuna with chicken. Trust me, it will be equally delicious. 

Ingredients :

1 Canned Tuna 

1 Apple, Medium sized 

1/4 Cup Green peas, cooked 

1/4 Cup Hummus 

Fresh Lettuce leaves 

4 Brown bread slices, Toasted

Method :

Drain liquid from the canned tuna and transfer it to a bowl.

Add chopped apple followed by cooked green peas and hummus. Mix well. 

Take one toasted bread slice, place the fresh lettuce leaves and evenly spread the prepared tuna mixture. 

Cover it with another slice of toasted bread and serve. 

Repeat the same for the remaining slices. 

Serving Options :

Serve with fresh juice. 

Looking for more sandwich recipes ? Click the below links...

Chickpeas & Avocado Salad Sandwich 

Vegetable Cheese sandwich using spinach - Mint Chutney 

Grilled Chicken & Apple Sandwich 

Mint & Walnut Pesto Sandwich 

Tofu & Spinach Sandwich 

Chickpeas & Avocado Salad Sandwich / Healthy Sandwich

Chickpeas & Avocado Salad Sandwich is a healthy and power packed breakfast to start a day with. This sandwich is quite easy to prepare if you have cooked chickpeas in refrigerator and yeah, canned ones can also be used. The proteins from Chickpeas and the beneficial fats from Avocado will keep you full and energetic.

Coming to breakfast, I love including Soups and salads on my menu as it is more healthier. And especially, when you have picky eaters at home, I will suggest Soup as an ideal choice for breakfast. Being a mom I find mulitiple ways to include veggies on my kid menu. I have posted many interesting soup recipes earlier and listed few links of soup recipes at the end of the post. Don't forget to have a look.

In my today's post, I have used dried chickpeas which was soaked overnight and pressure cooked for 4 - 5 whistles. To be more honest, I can say that I have left couple of extra whistles to make it very soft as this recipe calls for the mashed chickpeas. If you want to prepare only salad, then do not over cook the chickpeas and add it as such without mashing it. Personally, I love adding chopped Avocados rather than the mashed or pureed ones to get that buttery taste in each bite. Alternatively, it can also be mashed or pureed when added with chickpeas.

If you like Avocado Sandwich then you might also like this recipe.. Check it out !

Avocado & Olives Sandwich

 

Ingredients :

5 - 6 Bread slices ( I have used Multi grain bread in this recipe ) 

1 Cup Chickpeas ( Apprx - 200gm and I have used dried chickpeas ) 

1 Big Finely chopped Avocado

5 - 6 Cherry Tomatoes

2 Tbsp Finely chopped Coriander leaves 

2 Tbsp Lemon juice 

Salt to taste 

1/2 Tsp Pepper powder 

2 Tbsp Olive oil 

1/4 cup Feta cheese 

Method :

Soak chickpeas overnight and pressure cook it for 4-5 whiles or until soft to mash it. 

Cool the boiled chickpeas and mash it using masher. ( alternatively this step can also be done by a blender ).

Transfer the mashed chickpeas in a bowl and add the chopped avocado followed by the remaining ingredients except feta cheese. 

Mix well and adjust salt. ( Salad is ready ! ) 

Now to prepare sandwich, toast the bread slices and spread the prepared chickpeas & Avocado salad evenly on it. 

Sprinkle feta cheese on top of the salad and serve.

Serving Options : 

Serve with Tomato sauce and Lemon tea.

Do you love Soup for your breakfast ? Then, check out these suggestions..

Carrot & Beetroot Soup

Chayote Soup  

Sausage Coconut Milk Soup

Egg Drop Ginger Soup 

Roasted Bell Pepper Soup

Vegetable Cheese Sandwich Using Spinach - Mint Chutney

This delicious, juicy and tasty sandwich when served with a glass of fresh juice will make your tummy full and also gives a feeling of satisfied meal. This can be served as breakfast or evening snack. I have used single cheese slice in each sandwich and if you are a cheese lover, include one more slice to enjoy the cheesy heavenly taste.

Ingredients :

10 Sandwich bread slices 
5 Cheese slices ( I have used amul brand )
2 Big Onions, Finely chopped
2 Big Tomatoes, Finely chopped
3 Green chillies, Finely chopped ( adjust according to taste bud )
Olive oil or Butter for grilling

For Spinach - Mint Chutney :

1 Cup Mint leaves
1/2 Cup Spinach leaves
1 Cup Coriander leaves
2 Green chillies
1 Tsp Lemon juice
Salt to taste
1 Sandwich bread slice
water, as needed

Method :

Grind the given ingredients in the list "For Spinach - Mint Chutney" into fine paste by adding required amount of water.

The consistency of the chutney should be thick and smooth. ( so, add very little water ).

Once done, transfer it to a bowl and keep aside.

Take one slice of bread and evenly spread the spinach - mint chutney on it.

Spread the chopped onions on top of the chutney followed by chopped tomatoes and chillies.

Place one cheese slice on top of the onion mixture.

Take one more bread slice and evenly spread the spinach - mint chutney.

Place the chutney side on top of the cheese stuffed bread and place it on a grill pan.

Brush little olive oil or butter on both the sides of the sandwich and using potato masher, gently press the sandwich so that the stuffing will not come out.

Cook the sandwich both the sides till it turns crispy and brown.

Once done, remove from the grill pan and repeat the process for the remaining bread slices.

Serve hot.

Serving Options :

Serve it with Tomato Sauce.

Note : Instead of grill pan, this can also be prepared using bread toaster.

Mint & Walnut Pesto Sandwich

Pesto is a blend of herb, olive oil, cheese and nuts which is widely used in pasta recipes and in addition, pesto sauce can also be served as a dip or spread. Though the basic pesto requires fresh basil leaves, I have used mint and cilantro along with walnuts to get a flavorful creamy spread for my sandwich. This is a very simple and tasty sandwich which is stuffed only with the flavorful pesto sauce. This is also a perfect breakfast meal as this can be whizzed up in 10 - 15 minutes according to our taste bud in busy mornings. Variations can be made by including veggies to get delicious pesto veggie sandwich.

Ingredients :

1 1/2 Cups Mint leaves
1 Cup Cilantro leaves
4 Garlic pods, peeled
3 Tbsp Walnuts, crushed
1/2 Cup Cheese, grated 
5 Tbsp Olive oil 
Salt to taste 
Bread Slices for sandwich ( I have used whole wheat bread slices in this recipe ) 

Method :

Add mint leaves along with cilantro, garlic pods and walnuts in a food processor or mixer grinder.

Blend it and add the olive oil.

Blend till the mixture turns into smooth paste.

Add the grated cheese and blend again.

Once the pesto gets a smooth and creamy texture, transfer it to a bowl and keep aside.

Take one bread slice, spread butter on one side of the bread and place it on the non stick grill tawa.

Gently spread the mint - walnut pesto sauce on top of it and place another bread slice on it.

Brush little butter on top of the bread slice.

Flip the other side and grill it till both the sides of slices turns golden brown color.

Once done, remove from the tawa and repeat the process for the remaining slices.

Serve hot.

Serving Options :

Serve hot with any fresh juice. 

Masala Veggie Egg Toast / Diet Friendly Recipe - 37 / #100dietrecipes

Colorful and tasty toast with a flavor of pav bhajji masala is an excellent option to serve as flavorful and filling breakfast. The veggies are sauteed along with pav bhajji masala and added to a egg white is further made as a yummy toast. Apart from the given veggies, any healthy veggies can be used to make it more nutritious.

Ingredients :

5 Whole wheat bread slices
4 Egg whites
1 Onion, Finely chopped
1/2 Cup Purple Cabbage, Finely chopped
1 Carrot, Grated
1 Tomato, Finely chopped
2 Green chillies, finely chopped
1/4 Cup Spring onion leaves, Finely chopped
1/2 Tsp Pav bhajji masala
Salt to taste
1 Tsp Olive oil / regular cooking oil 

Method :

Heat oil in a pan and add the chopped onion.

Saute and add the green chillies followed by purple cabbage, tomato and grated carrot.

Saute for a minute and add pav bhajji masala followed by salt.

Cook it for couple of minutes in a low flame and add the chopped spring onion leaves.

Mix well, remove from the flame and cool the mixture.

Meanwhile, separate egg whites and add it to a bowl and beat till it turns lightly fluffy.

Add the cooked mixture and adjust salt.

Mix well and keep aside.

Heat non stick tawa and place couple of bread slices on it.

Toast it for a minute on both the sides in a low flame.

Spoon the egg white mixture on top of the slice and spread it evenly.

Cook for half a minute and flip the other side.

Cook for another minute and flip the other side.

Cook it again for half a minute or till the base turns crispy.

Once done, remove from the flame and repeat the process for the remaining slices.

Serve hot with Tomato sauce.

Avocado & Olives Toast

Avocados always brings back our memories of 8 years back old trip to Mettupalayam along with friends. And that's where, I tasted my first Avocado dish, which was creamy and delicious soup and of course, I still remember the taste of it.. From then, Avocados were my favorite and only couple of days back, I realized that my blog has only one Avocado recipe. So stay tuned...will be posting more :)

My Today's recipe is a simple and tasty toast using my favorite ingredient. This recipe is quite easy to prepare for breakfast or snack. The mashed Avocado blends with olives, pomegranate and few more ingredients to make a creamy and yummy spread. In this recipe, I have used one ripe Avocado in which 7 medium toasts can be prepared. To make it more healthy, I have used whole wheat breads which can also be substituted with the regular ones.. The taste of olives and sweetness of pomegranate gives a unique and delicious taste. The same recipe can also be prepared as sandwich, instead of open toast.

Ingredients :

1 Ripe Avocado
7 Black Olives, sliced
1/2 Tsp Chilli flakes
1 1/2 Olive oil
3 Tbsp Pomegranate fresh seeds
Salt to taste
Cheese powder to sprinkle ( optional )
7 Bread slices ( I have used whole wheat bread in this recipe )

Method :

Cut the avocado into half and scoop out the flesh.

Transfer into a small bowl and mash it using fork.

Now add the chopped olives, chilli flakes, Pomegranate seeds, salt and  olive oil.

Blend well and keep aside.

Heat tawa or grill pan and toast the bread for a minute on both the sides.

Spread the mashed Avocado on top of the bread and sprinkle cheese powder.

Toast it for couple of minutes in a low flame or until the bread turns crispy and remove from the flame.

Repeat the process for the remaining bread slices.

Serve hot.

  
Serving Options :

Serve hot with Tomato sauce.

Grilled Chicken & Apple Sandwich

As I had mentioned in my previous Potato stuffed grilled chicken recipe, posting one of the dish using leftover grilled chicken. Apple and chicken makes a delicious combo and this is one of our favorite sandwich which we often make with our leftover chicken dish. I have used honey mustard in this recipe but if it is not available, just mix mayo and mustard sauce to get this creamy texture. Very simple and no - cooking easy breakfast or lunchbox snack menu. This sandwich can also be served warm or cold and both tastes delicious. 

Ingredients :

1 Cup Chopped Grilled chicken ( Click HERE for grilled chicken recipe )
1/4 Cup Honey Mustard ( Increase the quantity, if you want juicy sandwich )
1 Big Apple, Finely chopped 
8 Sandwich slices ( I have used Oregano flavored bread for this sandwich )

Method :

Take chopped grilled chicken in a bowl and add finely chopped apple and honey mustard.

Mix well and keep aside.

Take 2 slices of bread and toast it on a grill pan on both the sides for a minute.

Now take the mixture and spread it evenly on one slice of bread.

Close the sandwich with another lightly toasted bread and toast it again on grill pan or tawa in a low flame.

Flip the other side to toast well.

Once done, remove from the flame and repeat the process for remaining sandwich.

Slice and serve hot or cold.

Serving Options :

Serve it with Tomato sauce.

Tofu & Spinach Sandwich

Sandwich is an excellent option for breakfast, as it is easy to munch on busy mornings and very healthy too, when it is stuffed with nutritious rich veggies. Most of my mornings, starts with a delicious sandwich and today's special is Tofu & Spinach stuffed ones with an Italian flavor. Like cottage cheese and spinach, Tofu also blends well with this calcium rich leaves to give a tasty and flavorful filling. Easy to prepare and also a perfect evening snack for kids to serve with Tomato sauce or Chilli sauce. Add generous amount of grated cheese to make it cheesy for kids and adjust the quantity of chilli flakes according to taste bud.

Ingredients :

200 gms, Tofu, grated
2 Cups Spinach / Palak, blanched and chopped
2 Tsp Olive oil
1 Tbsp Tomato sauce
1Tsp Italian Seasoning 
1 Cheese cube, grated
1 - 2 Tsp Chilli flakes ( adjust according to taste bud )
Salt to taste
10 - 15 Bread slices

Method :

Heat olive oil in a pan and add the blanched spinach.

Saute, add the grated Tofu and mix well.

Saute it together in a medium flame for a minute and add the remaining ingredients (Tomato sauce, Italian seasoning,  Chillli flakes and Salt ) one by one.

Now add the grated cheese, mix well and remove from the flame.

Grease the grill pan with olive oil or butter and place couple of  bread slices for a minute on both the sides.

Spoon the Tofu - Spinach mixture on one of the slice and spread it evenly.

Place the other bread on top of the mixture and grill it in a medium flame.

Once, the bread gets crispy texture, remove from the flame.

Repeat the process for the remaining slices and serve hot. 

Serving Options :

Serve hot with Tomato Sauce.

Easy Bacon Sandwich

Ingredients :

6 Sandwich Bread
3 Bacon, Finely chopped
1 Capsicum, Finely chopped
2 Eggs
1/2 Cup Mayonnaise
Salt to taste
1/4 Tbsp Olive oil

Method :

Heat oil in a pan and add the chopped bacon.
Fry them for 2-3 minutes and add the capsicum.
Fry them for again couple of minutes and add the eggs and little salt, scramble and cook them.
Once done, turn off the flame and let it cool.
Take mayonnaise and mix it in the bacon mixture.
Fill the mixture in sandwich bread and Grill them.
Serve hot with  French fries and Tomato Sauce.