Recipe by Dietitians in Mumbai – Pradnya Padhye
Sandwiches are loved by people of all ages and across cultures. From trendy cafés to bustling street stalls
around the world, they remain one of the most popular and versatile snacks. Easy to prepare and customizable, a sandwich makes for a quick and satisfying wholesome breakfast.
This spinach corn & paneer sandwich is a mouth-watering, quick Indian sandwich recipe that strikes the perfect balance between taste and nutrition. This weight loss friendly sandwich is thoughtfully made with ingredients that support satiety, balanced nutrition, and sustained energy. Paneer provides high-quality protein to keep you full for longer, while spinach and corn add dietary fibre that aids digestion and helps control hunger pangs.
Spinach is a powerhouse of Folate, Vitamin K, Calcium, Dietary Fibre, Potassium, Magnesium, and Vitamin C, all of which contribute to bone health. It also contains Beta Carotene, Zeaxanthin, Lutein, and Chlorophyll, which are excellent for eyesight and boosting the immune system. Paneer adds a generous dose of Protein, Calcium, Magnesium, Potassium, and Phosphorus, helping to strengthen bones and teeth, maintain blood sugar levels, and support heart health. Corn complements the sandwich with its fibre content and Vitamins like B3, B5, B6, and Potassium, making this Spinach Corn & Paneer Sandwich a nutritious and satisfying choice for any meal. Enjoy the blend of flavours and health benefits in every bite of this wholesome sandwich!
Why you’ll love this recipe?
- A nutritious vegetarian sandwich packed with protein, fibre, and essential micronutrients
- A high calcium breakfast or a filling mid-day meal
- Loaded with vitamins, minerals & antioxidants
Ingredients:
- For Filling:
- Spinach – ½ Bunch (100-150 gms)
- Corn – ½ Katori (50 gms)
- Paneer – 100 gms
- Lemon juice – 1 Tsp
- Chopped Garlic – 3-4 Pods
- Oregano, Pepper & Salt to taste
- Cheese – ½ Cube
- Butter – 1 Tsp
- Wheat flour – 1 Tbsp
- Multigrain or Whole Wheat Bread – 4-6 Slices
Method:
- Prepare the Spinach and Corn:
- Clean and wash the spinach thoroughly, then finely chop it.
- Boil the corn until tender.
- Cook the Filling:
- Heat 1 teaspoon of butter in a pan over medium heat.
- Add 1 tablespoon of flour to the pan and sauté for a minute.
- Stir in the chopped garlic, chopped spinach leaves, and boiled corn.
- Cook for about 2 minutes.
- Season the Mixture:
- Season with salt, pepper, oregano, and a squeeze of lemon juice to taste.
- Add grated paneer and cheese to the mixture, stirring well to combine.
- Assemble the Sandwich:
- Use the prepared spinach, corn, and paneer mixture as the filling for the sandwich.
- Place the filling between slices of your preferred bread.
- Grill and Serve:
- Grill the sandwich until the bread is golden brown and the cheese is melted.
- Serve hot with pudina chutney for a delicious and nutritious meal.
Pro Tips:
- Opt for whole grain bread – Choose multigrain / whole grain / oats bread for better satiety & nutrient content.
- Use grated paneer – Grate the paneer for better texture, as it blends well with spinach, corn & spices & gives a better flavour.
- Add more vegetables – Add more vegetables like carrot, bell peppers, or onion for better flavour & extra crunch.
- Use fresh spinach – Opt for fresh spinach for good nutrient quality & flavour. Also make sure to
squeeze out excess water, as it can make the filling soggy & watery. - This recipe is written and suggested by Pradnya Padhye, a renowned dietician in Mumbai who is the founder of weight loss center – Balcal Nutrefy.
FAQs
- Is this quick Indian sandwich recipe healthy?
Yes, this spinach corn & paneer sandwich is made with high protein paneer, high fibre spinach & corn, making it a great healthy snack / meal option for when on a diet. - Can I make this nutritious vegetarian sandwich oil free?
Absolutely, you can simply skip the butter & cook the filling on a non-stick pan, you can also add 2-3tsp of water so that the filling doesn’t stick. - Is this a weight loss friendly sandwich?
Yes, this sandwich is high in protein & fibre, that keeps you full for longer & helps manage hunger & cravings, making it a weight loss friendly sandwich recipe. - Is this spinach corn & paneer sandwich a good tiffin recipe?
Yes, this spinach corn & paneer sandwich is easy to make, high protein nutritious tiffin recipe. - Is this sandwich a high calcium breakfast recipe?
Absolutely, this recipe is made with paneer which is high in calcium, making it a great high calcium
breakfast recipe. - What can I pair with this nutritious vegetarian sandwich with?
You can pair this spinach corn & paneer sandwich with green chutney, mint chutney or plain curd / yogurt.
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