Homemade Healthy Subway Sandwich Recipe with Beet & Sprout
This Homemade Healthy Subway Sandwich with Roasted Beetroot brings a fusion of flavors with nutritious ingredients like roasted beetroot, green moong dal sprouts, and a creamy yogurt-based spread. It’s an ideal dish for a wholesome weeknight dinner, a post-workout meal, or even a quick and tasty office lunch. The flavors are complemented by a tangy kick from Tabasco sauce, making this sandwich a satisfying and healthy choice. Whether youβre a vegetarian or simply looking for a high-protein, plant-based meal, this recipe is sure to please your palate!
Recipe Overview:
- Cuisine: Fusion
- Course: Dinner
- Diet: High Protein Vegetarian
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Serves: 2
Ingredients:
| Ingredient | Quantity |
|---|---|
| Submarine Bread (Subway Bread) | 2 pieces (flatbreads or footlongs) |
| Green Moong Sprouts | Β½ cup |
| Beetroot | 1, grated |
| Garlic | 2 cloves, grated |
| Hung Curd (Greek Yogurt) | Β½ cup |
| Coriander (Dhania) Leaves | 2 tablespoons, finely chopped |
| Tomatoes | 2, thinly sliced |
| Spring Onion (Bulb & Greens) | 2 stalks, finely chopped |
| Tabasco Original – Hot Sauce | To taste |
| Salt | To taste |
| Pepper | To taste |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~300 kcal |
| Protein | ~15 g |
| Carbohydrates | ~40 g |
| Fiber | ~6 g |
| Fat | ~10 g |
| Saturated Fat | ~2 g |
| Sodium | ~450 mg |
| Vitamin A | ~15% of DV |
| Vitamin C | ~20% of DV |
| Calcium | ~5% of DV |
| Iron | ~10% of DV |
Instructions:
-
Prepare the Beetroot Filling:
Start by cooking the beetroot. Heat a teaspoon of oil in a wok or skillet over medium heat. Add the grated beetroot and garlic. Season with a pinch of salt, and stir-fry for about 5-7 minutes, allowing the beetroot to soften and release its natural sweetness. Stir occasionally to ensure it doesnβt burn. Once the beetroot is cooked through, turn off the heat and set it aside to cool completely. -
-
Mix the Filling:
Once the beetroot mixture has cooled, transfer it into a large mixing bowl. Add the hung curd (Greek yogurt), finely chopped coriander leaves, and spring onions. Season with salt and pepper to taste. Stir the mixture thoroughly to combine all the ingredients. The creamy yogurt adds a luscious texture, balancing the earthy flavor of the beetroot. -
Toast the Subway Bread:
In the meantime, cut your submarine bread (or footlong) into halves. Heat a skillet over medium heat, and spread a little butter (or olive oil) on both sides of the bread. Place the bread in the skillet and toast until golden brown and crispy. Make sure to toast both sides for an even crispness. Remove from the pan and set aside. -
Assemble the Sandwich:
Once the bread is ready, lay the toasted halves on a clean, flat surface. On one half of each sandwich, spread the beetroot mixture generously. Add a layer of thinly sliced tomatoes, followed by a handful of green moong sprouts. For an added punch, drizzle some Tabasco Original hot sauce according to your spice preference. -
Complete the Sandwich:
Place the other half of the toasted bread on top and press down gently. This will help the sandwich stay together. Cut the sandwich diagonally for a neat presentation, and itβs ready to serve! -
Serving Suggestions:
This Subway Sandwich with Roasted Beetroot makes an excellent dinner, a nutritious lunch, or a filling snack. Pair it with a refreshing Apple Almond Date Smoothie for a perfect meal combo. You can also pack this sandwich in your office lunchbox for a protein-packed, healthy lunch that will keep you energized throughout the day.
Pro Tips:
- Vary the Veggies: Feel free to customize the sandwich by adding other veggies like cucumber or avocado for an extra layer of flavor and texture.
- Add Some Cheese: If you want a creamier sandwich, consider adding a slice of mozzarella or cheddar cheese. You can melt the cheese on the bread while toasting it for a more indulgent sandwich.
- Make It Spicy: If you like more heat, add extra Tabasco sauce or even a sprinkle of chili flakes.
Why This Sandwich is Healthy:
- High in Protein: The green moong sprouts provide a significant protein boost, making this sandwich a perfect post-workout meal or a satisfying dinner.
- Rich in Fiber: Beetroot is packed with fiber, which aids digestion and keeps you feeling full longer.
- Packed with Nutrients: The combination of beetroot, yogurt, and sprouts offers a great variety of essential vitamins and minerals, including folate, vitamin C, potassium, and iron.
Perfect for Any Occasion:
This Homemade Healthy Subway Sandwich with Beet & Sprout is a versatile dish that works for many different occasions. Serve it as a filling dinner, a light lunch, or even a snack for your kids. You can also prepare it ahead of time and pack it for a tasty lunch at work or school.
Whether you’re enjoying it with a smoothie or on its own, this sandwich is a wonderful way to get your daily dose of fresh veggies, protein, and fiber, all wrapped in a warm, crispy loaf of bread. Enjoy this wholesome, nutrient-dense recipe that is as delicious as it is healthy!
