Broccoli, Paneer & Peanut Sandwich Recipe
A Wholesome, Protein-Packed Snack
The Broccoli, Paneer & Peanut Sandwich combines a delightful blend of crunchy roasted peanuts, soft, crumbled paneer (homemade cottage cheese), and vibrant broccoli, all nestled between crisp whole wheat brown bread slices. This savory sandwich makes a perfect high-protein vegetarian snack, rich in nutrients that keep you energized and satisfied.
Whether you’re looking for a hearty breakfast or a quick, nutritious snack, this sandwich recipe is an excellent choice. With the subtle warmth of garlic and the kick of red chili sauce, the flavor profile is as satisfying as it is delicious.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Brown Bread | 4 slices |
| Broccoli (1 head) | 1 whole |
| Paneer (Homemade Cottage Cheese, cubed) | 150 grams |
| Roasted Peanuts (Moongphali, crushed) | 4 tablespoons |
| Garlic (chopped) | 4 cloves |
| Red Chili Sauce | 2 tablespoons |
| Black Pepper Powder | 1 teaspoon |
| Salt | To taste |
| Butter | 2 tablespoons |
| Sunflower Oil | 1 teaspoon |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 15g |
| Carbohydrates | 30g |
| Dietary Fiber | 5g |
| Fats (Total) | 14g |
| Saturated Fats | 4g |
| Cholesterol | 20mg |
| Sodium | 350mg |
| Potassium | 290mg |
| Vitamin A | 10% of daily value |
| Vitamin C | 80% of daily value |
| Calcium | 25% of daily value |
| Iron | 15% of daily value |
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: Continental
Course: Snack
Diet: High Protein Vegetarian
Instructions:
-
Prepare the Broccoli:
Start by placing the broccoli florets in a mixing bowl. Pour 1 cup of boiling water over them and let them sit for a few minutes to blanch. This softens the broccoli while preserving its nutrients. -
Sautรฉ the Garlic:
In a skillet, heat 1 teaspoon of sunflower oil over medium heat. Add the chopped garlic and sautรฉ it until it turns golden brown, which should take about a minute. -
Cook the Broccoli:
Once the garlic is golden brown, drain the water from the broccoli and add it to the pan. Stir-fry the broccoli for about 2 minutes, making sure not to overcook it, as this can diminish its nutritional value. -
Add the Paneer and Seasoning:
To the broccoli, add the crumbled paneer, salt, black pepper powder, and red chili sauce. Stir everything together and cook for another 2-3 minutes to allow the flavors to meld. -
Add the Roasted Peanuts:
Once the mixture is well combined and cooked, remove the pan from the heat. Stir in the roasted peanuts (crushed) and set the mixture aside to cool. -
Prepare the Sandwiches:
Preheat your sandwich maker or grill. Butter both sides of the whole wheat bread slices generously. On one slice, spread the cooled broccoli-paneer-peanut mixture evenly. -
Toast the Sandwiches:
Place the stuffed slice of bread onto the sandwich maker and cover it with the other slice of bread. Grill until golden brown and crispy, which should take about 4-5 minutes, depending on your sandwich maker. -
Serve:
Once toasted, carefully remove the sandwich from the maker. Slice the sandwich diagonally to create two neat halves. Serve the Broccoli, Paneer & Peanut Sandwich warm.
Serving Suggestions:
For a complete meal or a nutritious breakfast, serve the Broccoli, Paneer & Peanut Sandwich with a refreshing Date and Banana Smoothie or a glass of freshly squeezed Orange Juice. The contrast of flavors will complement the sandwich beautifully, making for a delightful and well-rounded meal.
Tips for the Perfect Sandwich:
- Paneer Variation: If you prefer a firmer texture, you can use store-bought paneer. However, homemade paneer tends to be softer and creamier, making it ideal for this recipe.
- Toast it Right: Ensure your sandwich maker or grill is preheated before placing the sandwich inside. This ensures an evenly toasted exterior.
- Peanut Crunch: If you prefer a crunchier texture, use lightly roasted peanuts and crush them just before adding them to the sandwich mixture.
- Add a Twist: For an extra flavor boost, consider adding a touch of cumin powder or smoked paprika to the broccoli-paneer mixture.
Why You’ll Love This Recipe:
- High in Protein: Paneer and peanuts are excellent sources of plant-based protein, making this sandwich a filling and energizing snack.
- Nutrient-Packed: The combination of broccoli, garlic, and peanuts offers a wealth of vitamins, antioxidants, and healthy fats, contributing to overall well-being.
- Quick & Easy: With a prep time of just 10 minutes and a total cook time of 30 minutes, this recipe is a fantastic option for busy mornings or after-school snacks.
Enjoy the hearty and wholesome Broccoli, Paneer & Peanut Sandwich โ a delicious, healthy treat thatโs sure to satisfy your hunger and taste buds!
