Whole Grain Seeded Sandwich

Elevate your sandwich game with this hearty and nutritious Whole Grain Seeded Sandwich, a powerhouse of flavor and texture perfect for a quick lunch or light dinner. This vegetarian recipe features crispy toasted whole-grain seeded bread as the base, layered with creamy avocado mash seasoned with lemon juice, salt, and pepper. Fresh slices of cucumber, juicy tomato, and crisp lettuce add a refreshing crunch, while a spread of tangy whole-grain mustard mayo ties everything together. A sprinkle of sunflower and pumpkin seeds provides a delightful nutty crunch and boosts the sandwich with plant-based protein and healthy fats. Ready in just 10 minutes, this wholesome creation is as satisfying as it is nourishing—ideal for busy days or when you're craving a nutritious bite.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

Ingredients

• 2 slices whole grain seeded sandwich bread
• 0.5 whole avocado
• 1 teaspoon lemon juice
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 whole cucumber
• 1 whole tomato
• 2 whole lettuce leaves
• 1 tablespoon sunflower seeds
• 1 tablespoon pumpkin seeds
• 1 tablespoon mayonnaise
• 1 teaspoon whole grain mustard

Directions

Step 1

Begin by preparing the avocado. Cut it in half, remove the seed, and scoop the flesh into a small bowl.

Step 2

Add the lemon juice, salt, and black pepper to the avocado. Mash and mix until the mixture is smooth and spreadable.

Step 3

Slice the cucumber into thin rounds and the tomato into thin slices.

Step 4

In a small bowl, combine the mayonnaise and whole grain mustard. Mix well to create a spread.

Step 5

Toast the whole grain seeded sandwich bread slices to your preferred level of crispiness and allow them to cool slightly.

Step 6

Spread the avocado mixture evenly onto one slice of the toasted bread.

Step 7

Layer the cucumber slices, tomato slices, and lettuce leaves on top of the avocado spread.

Step 8

Sprinkle the sunflower seeds and pumpkin seeds evenly on top of the vegetables.

Step 9

On the second slice of toasted bread, spread the mayonnaise and mustard mixture.

Step 10

Place the second slice of bread, spread side down, on top of the layered ingredients, pressing gently to secure the sandwich.

Step 11

Cut the sandwich in half with a sharp knife and serve immediately.

Nutrition Facts

Serving size	(1603.8g)

Amount per serving	% Daily Value*
Calories	803.9

Total Fat 37.9g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 6.1g
Cholesterol 15mg	0%
Sodium 112524.5mg	0%
Total Carbohydrate 102.2g	0%
Dietary Fiber 29.8g	0%
Total Sugars 25.9g
Protein 34.4g	0%

Vitamin D 0IU	0%
Calcium 541.3mg	0%
Iron 19.7mg	0%
Potassium 3305.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.4%

Protein: 15.5%

Carbs: 46.1%