Roasted pumpkin and salad sandwich Cooking Recipe - Healthier. Happier

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Roast Pumpkin Salad Sandwich 0001
  • 100g pumpkin, peeled and seeded
  • ½ avocado, peeled and stoned
  • 4 slices wholegrain bread
  • 1 small carrot, peeled and grated
  • 1 large iceberg lettuce leaf, cut into 4 pieces
  1. Preheat oven to 180C (160C fan forced).
  2. Put pumpkin in a baking tray and roast for 10 minutes or until cooked. Remove from oven and allow to cool for a few minutes. Slice thinly and set aside.
  3. In a small bowl, lightly mash the avocado with a fork. Spread avocado onto 2 slices of bread.
  4. Top the bread with carrot, lettuce and pumpkin.
  5. Top with remaining slices of bread.

    Hint

    This is a good way of using leftover cold pumpkin the next day.

Alternatives

  • Substitute leafy greens for iceberg lettuce.
  • Add other seasonal salad vegetables.

Storage Suggestions

  • Serve fresh or cover and store in fridge until meal time.

Equipment List

  • baking tray
  • small bowl
  • fork
  • knife
  • plate

Acknowledgement

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

Nutrition Information


572g Quantity per serving Quantity per 100g
Energy 1250kJ 219kJ
Protein 12.1g 2.1g
Fat, total 12.3g 0.4g
— Saturated 2.3g 0.4g
Carbohydrate 28.5g 5.0g
— Sugars 7.2g 1.3g
Fibre 12.7g 2.2g
Sodium 345mg 60mg
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