Gourmet vegetarian sandwich - Happier Healthier Queensland

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Gourmet Vegetarian Sandwich 0001
  • 4 slices thick wholegrain bread
  • 2 teaspoons basil pesto
  • 1 cup baby spinach, rocket or butter lettuce leaves
  • 2 small tomatoes, sliced
  • ¼ cup drained 97% fat-free semi-dried tomatoes, chopped
  • ¼ cup drained 97% fat-free marinated artichokes, chopped
  • ¼ small red capsicum, thinly sliced
  • 8 basil leaves, roughly torn
  • 4 slices shaved Swiss cheese
  1. Spread 2 slices of bread with pesto.
  2. Place half of the remaining ingredients on each slice before placing the remaining slices of bread on top.
  3. Cut sandwiches in half.

Alternatives

  • Replace Swiss cheese with 4 baby bocconcini, thinly sliced.
  • Replace pesto with baba ganoush (eggplant dip) or hummus.
  • Add in any vegetables such as mushrooms, sweet potato or eggplant that have been chargrilled with minimal oil.
  • Sandwich can be toasted until heated through and golden.

Storage Suggestions

  • Eat immediately or cover and store in the fridge until meal time.

Equipment List

  • chopping board
  • cooks knife
  • plate
  • butter knife

Acknowledgement

Recipe from LiveLighter® campaign © State of Western Australia [2012] reproduced with permission.

Nutrition Information


344g Quantity per serving Quantity per 100g
Energy 1899kJ 551kJ
Protein 25.1g 8.7g
Fat, total 25.2g 7.3g
— Saturated 8.8g 2.6g
Carbohydrate 37.5g 10.9g
— Sugars 11.7g 3.4g
Fibre 11.7g 3.4g
Sodium 906mg 263mg
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