The Ultimate Veggie Sandwich

The Ultimate Veggie Sandwich

By Liz Mervosh,  Cooking Light

Not only is this all vegetable sandwich stunning and colorful, it’s also brimming with nutrition. One sandwich delivers 20 grams of protein, a healthy dose of calcium and potassium, plus nearly 3/4 of your daily fiber needs. One caveat, though: you might need a fork and knife for this one. And definitely a handful of napkins.

Active Time

20 Mins

Total Time

1 Hour

Yield

Serves 4 (serving size: 1 sandwich)


Ingredients

  • 2 red bell peppers (18 oz. total), halved, seeds and ribs removed
  • 2 yellow bell peppers (18 oz. total), halved, seeds and ribs removed
  • 1 bunch scallions, trimmed (2 oz.)
  • 4 garlic cloves, unpeeled
  • 2/3 cup plain fat-free Greek yogurt
  • 1/4 teaspoon black pepper
  • 1/4 cup plus
  • 1 1/2 Tbsp. fresh lime juice (from 4 limes), divided
  • 7/8 teaspoon kosher salt, divided
  • 2 cups shredded red cabbage (3 oz.) (from 1 [2 1/2-lb.] head)
  • 1 cup shredded carrots (from 3 large carrots)
  • 1 1/2 teaspoons honey
  • 2 (8-oz.) medium-size yellow squash, cut into 1/2-in.-thick slices
  • Cooking spray
  • 8 (1/2-in.-thick) rustic multigrain bread slices
  • 4 Persian cucumbers, thinly sliced
  • 4 cups bean sprouts (10 oz.)
  • 2 medium-size (8 oz. each) ripe avocados, smashed
  • 2 cups arugula (1 oz.)

How to Make It

Step 1

Preheat oven to low broil with oven rack 6 inches from heat. Place pepper halves, skin side up, on a rimmed baking sheet. Broil in preheated oven 10 minutes. Remove baking sheet from oven. Scatter scallions and garlic cloves around peppers, and return to oven. Broil until peppers are blackened in spots and soft when pressed, about 10 minutes. Transfer peppers to a bowl, cover with plastic wrap, and cool 10 minutes.

Step 2

Meanwhile, coarsely chop scallions, and place in a blender. Remove and discard garlic skins. Add garlic, yogurt, black pepper, 1 1/2 tablespoons of the lime juice, and 1/2 teaspoon of the salt to blender. Process until smooth, about 40 seconds, stopping to scrape down sides as needed.

Step 3

Stir together cabbage, shredded carrots, honey, and remaining 1/4 cup lime juice and 3/8 teaspoon salt. Let stand until ready to use, tossing occasionally. Drain excess liquid before using.

Step 4

Peel peppers; cut peppers into thick strips. Discard any liquid.

Step 5

Arrange squash in an even layer on a rimmed baking sheet lightly coated with cooking spray. Broil until tender, 10 to 12 minutes. Chill until cool, about 15 minutes.

Step 6

Spread about 1 heaping tablespoon of the yogurt mixture on each bread slice, and top evenly with pepper strips, squash, cucumbers, bean sprouts, avocado, cabbage mixture, and arugula. Cover with remaining 4 bread slices.

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