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
- 1½ tablespoons olive oil
- 8 large portobello mushrooms, sliced
- 3 teaspoons fresh thyme leaves
- 2 garlic cloves, crushed
- 2 brown onions, thinly sliced
- 1 tablespoon balsamic vinegar
- 8 slices wholegrain sourdough
- ½ cup reduced-fat smooth ricotta
- 40g rocket and spinach salad mix
- 135g semi-dried tomatoes, chopped
Instructions
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)
Kilojoules 1952kJ
Calories 467cal
Protein 20.4g
Total fat 13.3g
–Saturated fat 2.6g
Carbohydrates 56.6g
–Sugars 17.2g
Dietary fibre 13.1g
Sodium 370mg
Calcium 219mg
Iron 1.3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: John Paul Urizar
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
