Healthy Veg Sandwiches

by Sushmita thadhani

📝 Ingredients:-

  • 130g Tin baked beans (reduced salt)
  • 1 Slice low fat sliced cheese
  • 2 Slices whole wheat bread


  • toasted sandwich maker
  • Assemble the baked beans and cheese on one slice of bread
  • Place other slice of bread on top
  • Put sandwich in the toasted sandwich maker
  • Cook for 2 minutes or until browned and cheese is melted.
    Note:- When possible, choose a whole wheat bread compared to white flour based bread to
    increase fibre and nutrient.


  • 2 slices hearty whole grain bread
  • 2 tbsp. herbed goat cheese room temp (you can find this near the specialty
  • 1 tbsp. cilantro lime dressing such as Brianna’s
  • Juice of ½ lemon
  • Handful of pea sprouts
  • 1/3 avocado
  • 4 slices of cucumber
  • 1 leaf of romaine lettuce
  • Salt and pepper to taste


  • Slice avocado, cucumbers, and romaine leaf. Set aside.
  • Spread goat cheese evenly onto each side of bread. Don’t use too much! It tastes best
    with only 1 tbsp. per side.
  • On one side of bread drizzle cilantro lime dressing. Then stack romaine lettuce,
    cucumbers, a handful of the pea sprouts, and avocado slices on top.
  • Squeeze lemon juice onto sandwich.
  • Generously salt and pepper.
  • Slice to reveal the gorgeous green veggies inside


  • 1 medium bell pepper

  • 1 cup shredded cabbage

  • 1 cup chopped iceberg lettuce

  • 1 tbsp heaped fresh cream

  • 1 tbsp Mayonnaise

  • ¼ tsp salt or to taste

  • 2 tsp sugar

  • 1 tsp black pepper powder

  • 2 tsp vinegar


  • Mix sugar, black pepper powder, vinegar, cream and mayonnaise together in a bowl

  • Toss in the vegetables and mix well. Your sandwich filling is ready

  • Coat the inner side of your bread with mayonnaise and use the vegetable filling to
    make sandwiches. Your cold cut sandwiches are ready!


  • ¼ cup garlic herb white bean dip, classic hummus, glowing green hummus, or
    purchased hummus

  • ¼ red onion (or pickled red onions)
  • 1 carrot
  • ½ cup pea shoots, microgreens, or greens of any type (spinach, lettuce, etc).
  • 2 pieces whole grain bread.
  • 2 tablespoon feta cheese crumbles (replace with Kalamata olives)


  • Make the pesto white bean dip.
  • Thinly slice the red onion. Peel and shred the carrot (this tool is perfect for the job).
  • Spread one slice of bread with the white bean dip. Add the red onion slices, shredded
    carrot, feta crumbles, and pea shoots. Top with the second slice of bread.

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