Spinach and Soya Sub Sandwich Recipe
Welcome to another exciting and healthy take on the classic sub sandwich, designed to satisfy your cravings without compromising on nutrition. The Spinach and Soya Sub Sandwich uses soya chunks to mimic the traditional meatballs, enriched with spinach to offer a delightful burst of flavor and protein. Whether you’re a vegetarian or simply seeking a lighter alternative, this sandwich is a perfect choice for a snack or a satisfying dinner. Paired with a crisp Zucchini Salad with Thai Hot Chili Dressing, this meal is sure to leave you feeling both full and refreshed.
Spinach and Soya Sub Sandwich Recipe
Cuisine: Continental
Course: Snack
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Garlic | 4 cloves, minced |
| Spinach | 3 cups, chopped |
| Soy Chunks (Nuggets) | 2 cups, soaked in warm water |
| Butter (Salted) | 2 tablespoons |
| Feta Cheese | 1/2 cup, crumbled |
| Parmesan Cheese | 2/3 cup, grated |
| Whole Wheat Bread Crumbs | 1/2 cup |
| Dried Oregano | 1/2 teaspoon |
| Whole Egg | 2, beaten |
| French Bread Rolls | 4, sliced down the middle |
| Roasted Tomato Pasta Sauce | 1 cup |
| Mozzarella Cheese | 4 slices |
| Extra Virgin Olive Oil | For greasing |
| Salt and Pepper | To taste |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Instructions
-
Preheat the Oven and Prepare the Baking Sheet
Begin by preheating your oven to 200°C (400°F). Line a baking sheet with aluminum foil and lightly grease it with extra virgin olive oil. Set it aside for later use. -
Prepare the Soy and Spinach Mixture
Drain the excess water from the soaked soy chunks and add them, along with the chopped spinach, to a food processor. Pulse a few times until the mixture is coarsely crumbled. Set this aside. -
Mix the Ingredients
In a large mixing bowl, add the minced garlic, butter, crumbled feta cheese, grated parmesan, whole wheat bread crumbs, and dried oregano. Season with salt and pepper to taste. Using your hands, mix everything together until the cheese is well crumbled and the ingredients are fully incorporated. -
Combine Soy and Spinach with the Mixture
Add the spinach and soy chunk mixture into the bowl. Use your hands or a fork to mix everything together, ensuring that the ingredients are well distributed. -
Add the Egg
Add the beaten eggs to the mixture and mix with a fork until fully combined. The egg will help bind everything together, creating a solid structure for the “meatballs.” -
Form the Soya Balls
Roll the mixture into approximately 20 small meatball-sized portions, and arrange them neatly on the prepared baking sheet. -
Bake the Soya Balls
Place the baking sheet in the preheated oven and bake the soya balls for about 20 minutes, or until they are golden brown and fully cooked. Once done, remove from the oven and set aside. -
Alternate Cooking Method
If you prefer a pan-fried method, use a Kuzhi Paniyaram pan (or any similar pan) to cook the soya balls. Add a small amount of oil into the cavities of the pan, place the balls in, and cook until browned and cooked through. -
Prepare the Bread
While the soya balls are baking, slice the French bread rolls down the center, creating an opening. Butter the insides of each roll and place them on the baking sheet, cut side up. -
Assemble the Sub Sandwiches
Place 3 spinach-soya balls on the bottom half of each bread roll. Spoon a generous amount of roasted tomato pasta sauce over the balls, and top with two slices of mozzarella cheese per sandwich. -
Grill the Sandwiches
Close the sandwich with the other half of the bread roll. Place the assembled sandwiches back into the oven, and bake at 180°C (350°F) for about 10 minutes, or until the cheese has melted and the bread is golden brown and crispy. -
Serve
Remove the sandwiches from the oven and let them cool for a minute before serving. Enjoy your Spinach and Soya Sub Sandwich with a side of fresh Zucchini Salad with Thai Hot Chili Dressing for a wholesome, satisfying meal.
Serving Suggestions
This Spinach and Soya Sub Sandwich pairs beautifully with a light and refreshing Zucchini Salad with Thai Hot Chili Dressing for an added layer of texture and flavor. The slight heat of the chili dressing complements the earthy flavors of the spinach and soya meatballs perfectly, creating a well-rounded dish. Ideal for a weeknight dinner, lunch, or even as a hearty snack!
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 20g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Fat | 20g |
| Saturated Fat | 7g |
| Cholesterol | 55mg |
| Sodium | 800mg |
| Sugars | 8g |
Tips for Success:
- If you’re short on time, you can skip the oven-baking step for the soy balls and instead cook them directly in a pan. Just ensure they’re browned on all sides.
- Feel free to swap out the mozzarella with any cheese of your choice, such as cheddar or gouda, to add a unique twist to the sandwich.
- For a vegan version, substitute the eggs and cheese with plant-based alternatives like vegan cheese and a flaxseed egg substitute.
This nutritious, protein-packed vegetarian sub sandwich will leave you full and satisfied, with the benefits of both the spinach and soy providing a hearty, guilt-free meal. Enjoy every bite!
