Spinach and Soya Sub Sandwich Recipe
Looking for a healthy, delicious, and satisfying snack or light dinner? The Spinach and Soya Sub Sandwich offers a flavorful twist on the classic sub. Packed with nutritious spinach, protein-rich soy chunks, and a rich combination of cheeses, this vegetarian delight is perfect for any occasion. Whether you’re craving a savory snack or want to impress at your next gathering, this sub sandwich recipe is easy to make and absolutely delicious!
Ingredients
| Ingredient | Quantity |
|---|---|
| Garlic (minced) | 4 cloves |
| Spinach (chopped) | 3 cups |
| Soy Chunks (Nuggets), soaked in warm water | 2 cups |
| Butter | 2 tablespoons |
| Feta Cheese (crumbled) | 1/2 cup |
| Parmesan Cheese (grated) | 2/3 cup |
| Whole Wheat Bread Crumbs | 1/2 cup |
| Dried Oregano | 1/2 teaspoon |
| Whole Eggs (beaten) | 2 |
| French Bread Rolls | 4 |
| Roasted Tomato Pasta Sauce | 1 cup |
| Mozzarella Cheese (slices) | 4 |
| Extra Virgin Olive Oil (for greasing) | As required |
| Salt and Pepper | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 400-450 kcal |
| Protein | 25g |
| Carbohydrates | 50g |
| Fiber | 8g |
| Fat | 15g |
| Saturated Fat | 7g |
| Sodium | 600mg |
| Calcium | 25% of daily value |
| Iron | 20% of daily value |
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Servings
- Servings: 4
Cuisine
- Cuisine: Continental
- Course: Snack
- Diet: Vegetarian
Instructions
-
Preheat the Oven
Begin by preheating your oven to 200°C (390°F). Prepare a baking sheet by lining it with aluminum foil and greasing it lightly with some olive oil to prevent sticking. Set the sheet aside for later use. -
-
Prepare the Soy Chunks and Spinach Mixture
Drain any excess water from the soy chunks and transfer them, along with the chopped spinach, into a food processor. Pulse a few times until the mixture is finely crumbled but not completely pureed. Set this mixture aside for later. -
Mix the Ingredients
In a large mixing bowl, combine minced garlic, butter, parmesan cheese, feta cheese, bread crumbs, and dried oregano. Season with salt and pepper to taste. Use your hands to mix the ingredients together, crumbling the cheese into small bits for an even texture. -
Combine the Soy-Spinach Mixture with the Cheese Mixture
Add the spinach-soy mixture to the bowl with the cheese and breadcrumb mixture. Stir everything together to ensure all the ingredients are well combined. -
Add the Eggs
Beat the eggs in a separate bowl, then add them to the mixture. Mix well with a fork until the ingredients are completely integrated, and the mixture holds together. If needed, add a pinch of salt and pepper for seasoning. -
Shape the Mixture into Balls
Roll the mixture into approximately 20 small balls. Arrange them evenly on the prepared baking sheet. -
Bake the Soy Balls
Place the baking sheet in the oven and bake for about 20 minutes or until the soy balls are golden brown and cooked through. Remove them from the oven and set them aside to cool slightly. -
Alternate Cooking Method (Optional)
If you prefer an alternative method, use a Kuzhi Paniyaram pan to cook the soy-spinach balls. Add a little oil to each cavity of the pan and cook the balls on medium heat until they are browned and fully cooked. -
Prepare the French Rolls
While the soy balls are baking, slice the French bread rolls in half horizontally. Butter the inside of each half and place them on a separate baking sheet. -
Assemble the Sub Sandwiches
Arrange 3 soy balls on each bottom half of the bread rolls. Spoon a generous amount of roasted tomato pasta sauce over the balls, then place 2 slices of mozzarella cheese on top of each sandwich. Cover with the top half of the bread rolls. -
Grill the Sandwiches
Place the assembled sandwiches back into the oven and bake at 180°C (350°F) for another 10 minutes, or until the cheese has melted, and the bread is lightly toasted and crispy. -
Serve
Remove the sandwiches from the oven, close them up, and serve immediately. Enjoy your delicious and healthy Spinach and Soya Sub Sandwich with a side of fresh Zucchini Salad with Thai Hot Chili Dressing for a complete and nutritious meal.
Tips for the Perfect Spinach and Soya Sub Sandwich:
- Soy Chunks: Be sure to soak the soy chunks well before using them. This will allow them to absorb moisture and soften, making them easier to crumble and integrate into the sandwich.
- Feta and Parmesan: The combination of feta and parmesan gives a rich, salty flavor that complements the spinach and soy. Feel free to experiment with other cheeses based on your preference.
- Vegan Variation: For a vegan version, omit the cheese and egg, and substitute with plant-based cheese and a flax egg or aquafaba (chickpea water) as a binder.
- Extra Spice: If you like a little extra kick, add a pinch of chili flakes or hot sauce to the spinach-soya mixture or the tomato sauce.
Enjoy your homemade Spinach and Soya Sub Sandwich—a flavorful and nutritious way to satisfy your sandwich cravings! Perfect for vegetarians, those seeking a lighter meal, or anyone who loves trying new flavors.
