Skip to main content
  1. Recipe

Balsamic Zucchini Sandwich

2 servings

Source: 21-Day Weight Loss Kickstart by Neal Barnard, MD; recipe by Jason Wyrick of the Vegan Culinary Experience

This quick sandwich combines the flavors of fresh zucchini sauteed in balsamic vinegar with the creaminess of roasted red pepper and cannellini bean spread.

About the Recipe

274 Calories · 16 g Protein · 11.3 g Fiber
Lunch
Nut-free

Ingredients

Makes 2 Servings


  • zucchini, cut lengthwise into 1/2"-thick strips (2)
  • garlic, sliced (4 cloves)
  • balsamic vinegar (1 tbsp.)
  • rinsed cannellini beans (1 cup)
  • large roasted red pepper (1)
  • whole-wheat sandwich rolls (2)
  • fresh basil leaves (6)
  • freshly cracked black pepper (1/2 tsp.)

Directions

  1. Prep ingredients by slicing the zucchini lengthwise into 1/2-inch-thick (1-centimeter) strips and mincing the garlic. Over medium-high heat, saute the zucchini strips in a single layer for about 1 minute (do not overcrowd the pan).



  2. Reduce the heat to medium. Add the garlic and balsamic vinegar and stir immediately. Saute this for about 30 seconds and remove from the heat.



  3. Puree the cooked white beans (if canned, drain and rinse) and one large roasted red pepper using a food processor or blender. 



  4. Toast the rolls. (If not already sliced to form a sandwich, slice the rolls before toasting them.) Whole-grain buns or bread can be used instead.



  5. Spread half of the pureed beans on the bottom roll, add 3 or so basil leaves then half of the cooked zucchini slices, and finish off with a garnish of black pepper before putting the other half of the roll on top. Repeat with the second sandwich roll.



  6. Making It Simple: Instead of making the roasted red pepper and white bean spread, simply use a commercial roasted red pepper hummus.



  7. The Gourmet Touch: Instead of sauteing the zucchini slices, toss them in the balsamic vinegar and then grill them over mesquite wood.



Nutrition Facts

Per serving

Calories: 274
Fat: 2.5 g
     Saturated Fat: 0.5 g
     Calories from Fat: 7.9%
Cholesterol: 0 mg
Protein: 16 g
Carbohydrates: 50.1 g
Sugar: 15.8 g
Fiber: 11.3 g
Sodium: 191 mg
Calcium: 126 mg
Iron: 4.3 mg
Vitamin C: 172.7 mg
Beta-Carotene: 1,489 mcg
Vitamin E: 1.8 mcg

More for Lunch