Broccoli, Paneer & Peanut Sandwich Recipe
This Broccoli, Paneer & Peanut Sandwich introduces a delightful combination of flavors that’s sure to tickle your taste buds. Featuring a nutritious blend of tender broccoli, soft homemade paneer (cottage cheese), and crunchy roasted peanuts, this sandwich not only delivers a satisfying taste but also packs a punch in terms of protein, making it the perfect snack for a balanced diet. This recipe is ideal for anyone looking for a wholesome, high-protein vegetarian option that’s easy to make and incredibly filling.
Cuisine: Continental
Course: Snack
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Brown Bread | 4 slices |
| Broccoli (cut into small florets) | 1 head |
| Paneer (Homemade Cottage Cheese) | 150 grams |
| Roasted Peanuts (Moongphali) | 4 tablespoons |
| Garlic (chopped) | 4 cloves |
| Red Chilli Sauce | 2 tablespoons |
| Black Pepper Powder | 1 teaspoon |
| Salt | to taste |
| Butter (Salted) | 2 tablespoons |
| Oil | 1 teaspoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 12 g |
| Carbohydrates | 35 g |
| Fat | 12 g |
| Fiber | 6 g |
| Sodium | 500 mg |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 2
Instructions
-
Prep the Broccoli:
- Begin by placing the broccoli florets in a mixing bowl. Pour 1 cup of boiling water over the florets and let them sit for a couple of minutes. This step helps in softening the broccoli slightly while preserving its nutritional value.
-
-
Sauté the Garlic and Broccoli:
- Heat 1 teaspoon of oil in a skillet over medium heat. Once the oil is hot, add the chopped garlic and sauté for about 1 minute or until it turns light golden brown.
- Drain the water from the broccoli and add the florets to the skillet with the garlic. Stir-fry the broccoli for 2-3 minutes. Be careful not to overcook it, as broccoli loses its nutrients with excessive heat.
-
Add Paneer and Seasonings:
- Crumble the paneer and add it to the pan with the broccoli. Stir well to combine. Season with salt, black pepper powder, and red chilli sauce for a hint of spice. Sauté the mixture for another minute until everything is well blended.
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Toast the Peanuts:
- Add the roasted peanuts (moongphali) to the pan and mix everything together. Let it cool to room temperature.
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Assemble the Sandwich:
- Preheat your sandwich maker. While it’s heating, spread butter on both sides of the whole wheat bread slices.
- Place a generous amount of the broccoli, paneer, and peanut mixture onto one slice of bread. Top it with the second slice to form a sandwich.
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Grill the Sandwich:
- Place the sandwich in the preheated sandwich maker and toast until the bread is golden brown and crisp, typically about 3-5 minutes.
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Serve and Enjoy:
- Once the sandwich is ready, remove it from the sandwich maker and transfer it to a serving plate. Slice the sandwich diagonally to reveal the delicious filling.
- Serve immediately with a refreshing Date and Banana Smoothie or a glass of freshly squeezed Orange Juice for a perfect start to your day.
Tips:
- Homemade Paneer: If you’re short on time, you can use store-bought paneer, but homemade paneer gives a fresh and soft texture that elevates the taste of the sandwich.
- Spice Level: Adjust the amount of red chilli sauce and black pepper according to your spice preference. If you prefer a milder version, you can reduce the chilli sauce.
- Crunch Factor: For an added crunch, you can sprinkle a few more roasted peanuts on top of the sandwich just before grilling.
This Broccoli, Paneer & Peanut Sandwich is a perfect option for a snack or light meal. Its vibrant flavors, combined with the nutritional powerhouse of broccoli, paneer, and peanuts, will leave you feeling satisfied and nourished. Enjoy this tasty treat with your favorite drink for a well-rounded meal that’s both healthy and delicious!
