Recipe: Veggie Soya Sandwich
Updated: Oct 3, 2022
Have you run out of ideas on what to pack in your child's tiffin box? Try this perfect tiffin sandwich recipe. Packed with nutrition and taste, your children are sure to love it - whether at school or at home!
4 slices of wheat/multigrain bread
1/2 cup grated carrot
1/2 cup grated cabbage
5-7 soya nuggets
1 tbsp oil/ghee
1/2 tsp black pepper powder
Salt as per taste
1/2 tbsp ketchup (optional)
2 cheese slices (optional)
1/2 tbsp butter
1 tbsp chopped coriander leaves
Serving: 2 sandwiches
Calorific Value (per sandwich):
Energy: 376 kcal
Protein: 14 gm
Carbs: 38 gm
Fats: 19 gm
Fibre: 7 gm
Soak the soya chunks in water for 30 minutes.
Boil the potato.
Steps to make the filling:
Take the soaked soya chunks and grind them in a grinder or grate them using a grater.
Mash the boiled potato.
Heat oil/ghee in a pan. Add grated carrot and grated cabbage and sauté for 1-2 minutes until the vegetables leave their water.
Now add soya chunks and potato.
Add salt, black pepper and chopped coriander leaves and mix well. The filling is ready.
Steps to make the sandwich:
Put the filling in between two slices of bread. If you prefer, you may also add a cheese slice, and spread some ketchup on a slice.
Apply butter on the outer sides of the bread slices.
Toast both sides on a tawa or a grill till the bread is crip.
Your veggie soya sandwich is ready!
Know Your Ingredients:
Soya is a great source of protein for vegetarians. 100 gm of soya chunks can give 52 gm of protein. Due to its texture and nutritional profile, soya is also referred to as 'vegetarian's meat'. Soya is rich in omega-3 fatty acids and fibre. Due to the high fibre content, it is good for weight management and to check diabetes. Soya is also a good source of vitamins like B-vitamins and vitamin K, and minerals such as calcium, iron and magnesium. Despite these benefits, excess consumption of soya may lead to increase in estrogen and uric acid levels in the body and may cause disruption in the activity of the thyroid gland. Therefore, it must be consumed in moderation.
Carrots are rich resource of various vitamins and minerals. Being rich in beta-carotene, carrots are an important source of vitamin A. Due to the presence of antioxidants, carrots are good for heart health and help fight harmful free radicals in the body, which may reduce the likelihood of getting cancer. They are also rich in potassium, and therefore help maintain the blood pressure.
Cabbage is loaded with nutrients. It is rich in vitamin C and vitamin K, and can prevent certain cancers. Cabbage is also good for heart health, for regulating blood pressure and reducing cholesterol. Being low in carbs and rich in fibre, cabbage is a go-to food for people trying to lose weight.
Black pepper is one of the most common spices used in the world. Black pepper is not only a flavouring agent, but also has numerous health benefits. It is known to have antioxidant and anti-inflammatory properties. It is also considered to be good for regulating blood sugar levels, lowering cholesterol levels and aiding digestion.