Vegetarian Club Sandwiches
Vegetarian Club Sandwiches - Veggie alternative to the American sandwich - without bacon and chicken
Healthy, because
Even smarter
Nutritional values
These veggie-packed sandwiches are rich in B vitamins as well as your full daily requirement of immune-system boosting vitamin C, and magnesium which supports healthy muscles.
Those who pay strict attention to fat calories can replace goat's cheese with lean cream cheese.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 821 mg | (21 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 39 mg |
Ingredients
- Ingredients
- 1 yellow Bell pepper
- 1 small Zucchini
- 2 Tbsps olive oil
- salt
- peppers
- 4 button Mushroom
- 1 Tomato
- 4 leaves Lettuce
- 1 bed Shiso sprout
- 3 ozs Goat cheese
- 1 Tbsp light Pesto
- 6 slices Whole Wheat Toast
Kitchen utensils
Preparation steps
Cut bell pepper into quarters, remove seeds and rinse. Rinse zucchini, cut in half crosswise and cut lengthwise into 1/4-inch thin slices.
Heat oil in a grill pan. Add bell pepper pieces and cook for 2-3 minutes. Add zucchini slices and cook over high heat on each side for 1-2 minutes. Season with salt and pepper.
Clean mushrooms, cut off the stem ends and cut the tops into thin slices.
Rinse tomato, cut out the stem and cut into 4 slices.
Trim lettuce, rinse and spin dry. Cut sprouts from the roots, rinse if necessary and pat dry.
Mix goat cheese and pesto.
Brown the slices of toast under the preheated oven broiler, watching carefully. Spread each slice of toast with goat cheese-pesto mixture on one side.
Top 2 slices of toast with lettuce leaves and distribute zucchini and mushrooms on it.
Top 2 remaining slices of toast with slices of bell pepper, tomato slices and sprouts and place on the toast slices with zucchini. Then put the remaining two slices of toast on top with cheese down. Secure sandwiches with 2 wooden skewers and cut into triangles before serving.
