Pumpkin, feta and chunky pesto toastie

Author: Brooke Delfino - Dietitian (BSc Nutrition (Hons), APD

Photographer: John Paul Urizar

See favs

Fancy a toasted sandwich for dinner? You'll love this vegetarian toasty for one that's bursting with flavour while being light on calories.

Serves: 1

Time to make: 15 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

½ cup sliced button mushrooms
1 sprig fresh thyme,
leaves picked
100g roasted pumpkin (see HFG tip)
25g reduced-fat feta, crumbled
2 thick slices rye bread
1½ tablespoons store-bought chunky pesto dip
20g baby spinach leaves

Instructions

Stay Awake

1 Lightly spray a non-stick frying pan with olive oil and heat over high heat. Add mushrooms and thyme and cook for 3 minutes or until golden and fragrant.

2 Preheat a sandwich press. Place pumpkin and feta in a small bowl, mixing to combine.

3 Spread one slice of rye bread with pesto dip. Top with cooked mushrooms, pumpkin and feta mixture, then baby spinach. Sandwich with remaining slice and cook in sandwich press for 3 minutes or until golden. Serve.

HFG tip

To roast pumpkin ahead of time, lay peeled dices in one layer on a baking tray lined with baking paper. Drizzle with oil & roast at 180ºC for 25 minutes.

Nutrition Info (per serve)

Calories 378 cal

Kilojoules 1580 kJ

Protein 17.2 g

Total fat 13.6 g

Saturated fat 4.1 g

Carbohydrates 42.3 g

Sugar 8.5 g

Dietary fibre 6.6 g

Sodium 592 mg

Calcium 162 mg

Iron 2.3 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.

Save to favs/meal planning

See favs PRINT