Masaledar Mixed Sprouts Sandwich


by

5/5 stars  100% LIKED IT
1 REVIEW ALL GOOD
Added to 394 cookbooks
This recipe has been viewed 33415 times
  

Are you on a diet, and feeling forlorn about not being able to have buttery grilled potato sandwiches? Well, this Masaledar Mixed Sprouts Sandwich is so tasty you will never feel tempted to reach for such unhealthy sandwiches again. With fibre plus protein rich sprouts and loads of veggies sautéed with peppy pav bhaji masala, this whole wheat bread sandwich is a memorable culinary experience that is very healthful too, especially for diabetics and weight watchers.

Add your private note

Preparation Time: 
Cooking Time: 
Makes 6 sandwiches
Show me for sandwiches


Ingredients

12 toasted whole wheat bread slices
12 onion rings
2 1/2 tsp low-fat butter

For The Sprouts Mixture
1 cup boiled mixed sprouts (moong , matki(moath beans) , chana etc)
2 tsp oil
1/2 cup finely chopped onions
1/4 cup finely chopped capsicum
1 tsp garlic (lehsun) paste
1 tsp ginger (adrak) 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)
3/4 cup finely chopped tomatoes
salt to taste

Method
For the sprouts mixture

  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 capsicum, garlic paste, ginger paste and green chillies, pav bhaji masala, coriander-cumin seeds powder, turmeric powder and black salt, mix well and sauté on a medium flame for 30 seconds.
  3. Add the tomatoes, salt and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  4. Add the mixed sprouts, mix well and cook on a medium flame for 2 minutes.
  5. Add 1 tbsp of water, mix well and mash it little with the help of a masher.
  6. Divide the sprouts mixture into 6 equal portions and keep aside.

How to proceed

  1. Apply ¼ tsp of butter on each bread slice and keep aside.
  2. Place a bread slice on a clean dry surface with the buttered side facing upwards.
  3. Spread a portion of the sprouts mixture on it and top it with 2 onion rings and sandwich it using another bread slice with the buttered side facing downwards.
  4. Repeat steps 2 and 3 to make 3 more sandwiches.
  5. Serve immediately.
Nutrient values per sandwich
EnergyProteinCarbohydrateFatFibreIron
142 calories 5.1 gm 21.0 gm 4.2 mg 4.6 mg 1.4 mg

Also View These Related Recipes

Also View These Related Videos

1 review received for Masaledar Mixed Sprouts Sandwich
1 FAVOURABLE REVIEW

The most Helpful Favourable review

 Reviewed By
shreya_the foodieSeptember 20, 2012

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

See other 5 star, 4 star, 3 star reviews.
See more favourable reviews...

No critical reviews posted for this recipe
Helpful reviews for this recipe
Reviewed September 20, 2012by shreya_the foodie

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

Was this review helpful?   


Report this Reported by 1 member
Rate and review this recipe and get 15 days FREE bonus membership!
Subscribe to the free food mailer

Start Your Day Right!

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

View Mailer Archive

Privacy Policy: We never give away your email