Cheesy mushroom, spinach and caramelised onion toastie

This tasty vegetarian toasted sandwich provides two of your daily vegetable serves and ticks all the flavour boxes, while boosting your iron

Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

1½ tablespoons olive oil
8 large portobello mushrooms, sliced
3 teaspoons fresh thyme leaves
2 cloves garlic, crushed
2 brown onions, thinly sliced
1 tablespoon balsamic vinegar
8 slices wholegrain sourdough
½ cup reduced-fat smooth ricotta
40g rocketarugulaX and spinach salad mix
135g semi-dried tomatoes, chopped

Instructions

Stay Awake

1 Heat the sandwich press. Heat half of the olive oil in a medium non-stick frying pan over a medium-high heat. Cook the mushrooms, stirring, for 5 minutes, or until softened. Add thyme and garlic. Cook, stirring, for 2 minutes, or until softened. Transfer to a bowl.

2 Heat remaining oil in same pan over medium-high heat. Cook the onions, stirring, for 5–7 minutes, or until softened and light golden. Add vinegar and 1 tablespoon of water. Cook, stirring, for 1–2 minutes, or until onions caramelised.

3 Place bread on work surface. Spread half the bread slices with the ricotta. Top the bread with mushrooms, rocket and spinach mix, semi-dried tomatoes and onions. Top with the remaining bread slices. Spray sandwiches with olive oil.

4 Cook sandwiches in sandwich press for 3 minutes, or until golden and warmed through.

Serving suggestion

To increase this toasties healthy Popeye power, serve the sandwiches with a spinach-based side salad topped with balsamic

Nutrition Info (per serve)

Calories 467 cal

Kilojoules 1952 kJ

Protein 20.4 g

Total fat 13.3 g

Saturated fat 2.6 g

Carbohydrates 56.6 g

Sugar 17.2 g

Dietary fibre 13.1 g

Sodium 370 mg

Calcium 219 mg

Iron 1.3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.