Grilled Veggie Open Sandwich

5
Average: 5 (1 vote)
(1 vote)
Grilled Veggie Open Sandwich
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Health Score:
6,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 28 min.
Ready in
Calories:
815
calories
Calories

Healthy, because

Even smarter

Nutritional values

This sandwich is packed with antioxidants and fiber from the mix of vegetables as well as protein and calcium from the mozzarella.

If you want to add a bit more fiber to this sandwich, replace the ciabatta with whole grain bread.

1 serving contains
(Percentage of daily recommendation)
Calorie815 kcal(39 %)
Protein28.16 g(29 %)
Fat18.67 g(16 %)
Carbohydrates130.79 g(87 %)
Sugar added0 g(0 %)
Roughage2.66 g(9 %)
Vitamin A81.86 mg(10,233 %)
Vitamin D0 μg(0 %)
Vitamin E0.33 mg(3 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.08 mg(7 %)
Niacin0.93 mg(8 %)
Vitamin B₆0.28 mg(20 %)
Folate29.6 μg(10 %)
Pantothenic acid0.23 mg(4 %)
Biotin1.93 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64.05 mg(67 %)
Potassium317.22 mg(8 %)
Calcium211.52 mg(21 %)
Magnesium22.11 mg(7 %)
Iron7.93 mg(53 %)
Iodine1.69 μg(1 %)
Zinc0.35 mg(4 %)
Saturated fatty acids4.6 g
Cholesterol13.29 mg

Ingredients

for
4
Ingredients
1 zucchini (halved lengthways and sliced)
2 Bell pepper (red and yellow, finely sliced)
2 Red onions (cut into wedges)
3 tablespoons olive oil
4 Ciabatta
1 Lettuce (torn into bite-sized pieces)
2 tablespoons Caper
1 teaspoon lemon juice
cup fresh Mozzarella (drained and torn into pieces)
1 sprig Basil (leaves picked)
How healthy are the main ingredients?
Mozzarellaolive oilBasilzucchini

Preparation steps

1.
Mix the courgette, peppers and onion with 2 tbsp oil and season with salt and ground black pepper. Cook on the barbecue (using a foil tray or on a grill pan) for 6-8 minutes.
2.
Cut the bread in half horizontally and brush the cut surfaces with the remaining oil. Toast on the barbecue until golden.
3.
Take the vegetables off the grill and, in a bowl, mix with the lettuce, capers, lemon juice, salt and ground black pepper.
4.
Arrange the mixture on the bottom half of the bread. Top with the mozzarella and garnish with basil. Finish with the top of the ciabatta and serve.
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