Active Time:10 minsTotal Time:10 minsServings:1Jump to Nutrition Facts
Active Time:10 minsTotal Time:10 minsServings:1
Active Time:10 mins
Active Time:
10 mins
Total Time:10 mins
Total Time:
Servings:1
Servings:
1
Jump to Nutrition Facts
Jump to recipeFeaturing a masterful balance of fresh crunchy vegetables, creamy pesto and tangy yogurt, thisVeggie Sandwichis a delicious lunch you’ll want to make over and over again. What really sets the sandwich apart is how ingredients like asparagus, sprouted whole-wheat bread and artichoke contribute to your digestive health, offering healthy bacteria to nourish and flourish in your GI tract. Keep reading for our expert tips, including easy ways to level up the flavor.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Scraping garlic onto the toasted bread enhances the flavor complexity of this sandwich.We recommend using a vegetable peeler to shave the asparagus, but you can also use a paring knife to thinly slice it diagonally if you prefer. If needed, halve the tomato slices to better fit the bread.If you can’t find frozen artichokes at your local grocery store, you can use canned quartered artichoke hearts instead.Nutrition NotesArtichokesare rich in a specific kind of soluble fiber called inulin, which promotes the growth of beneficial bacteria in the gut. In addition to filling fiber, artichokes have vitamin K (which strengthens bones), magnesium and potassium (which support healthy blood pressure) and health-boosting antioxidants.Whole-wheat breadcontains insoluble fiber, which helps move food through your GI tract with ease. That is because it contains all three parts of the grain: the bran, germ and endosperm.Greek yogurtis rich in a bunch of nutrients: muscle-building protein, skeleton-supporting calcium and gut-healthy probiotics, just to name a few. To ensure you’re getting the gut-health benefits of Greek yogurt, check the label for “live and active cultures.”The fiber inasparagussupports the growth of healthy gut bacteria and helps to keep you fuller longer. It’s also packed with antioxidants, which can reduce inflammation, and may even help fight cancer.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Jump to recipe
Featuring a masterful balance of fresh crunchy vegetables, creamy pesto and tangy yogurt, thisVeggie Sandwichis a delicious lunch you’ll want to make over and over again. What really sets the sandwich apart is how ingredients like asparagus, sprouted whole-wheat bread and artichoke contribute to your digestive health, offering healthy bacteria to nourish and flourish in your GI tract. Keep reading for our expert tips, including easy ways to level up the flavor.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Scraping garlic onto the toasted bread enhances the flavor complexity of this sandwich.We recommend using a vegetable peeler to shave the asparagus, but you can also use a paring knife to thinly slice it diagonally if you prefer. If needed, halve the tomato slices to better fit the bread.If you can’t find frozen artichokes at your local grocery store, you can use canned quartered artichoke hearts instead.Nutrition NotesArtichokesare rich in a specific kind of soluble fiber called inulin, which promotes the growth of beneficial bacteria in the gut. In addition to filling fiber, artichokes have vitamin K (which strengthens bones), magnesium and potassium (which support healthy blood pressure) and health-boosting antioxidants.Whole-wheat breadcontains insoluble fiber, which helps move food through your GI tract with ease. That is because it contains all three parts of the grain: the bran, germ and endosperm.Greek yogurtis rich in a bunch of nutrients: muscle-building protein, skeleton-supporting calcium and gut-healthy probiotics, just to name a few. To ensure you’re getting the gut-health benefits of Greek yogurt, check the label for “live and active cultures.”The fiber inasparagussupports the growth of healthy gut bacteria and helps to keep you fuller longer. It’s also packed with antioxidants, which can reduce inflammation, and may even help fight cancer.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Featuring a masterful balance of fresh crunchy vegetables, creamy pesto and tangy yogurt, thisVeggie Sandwichis a delicious lunch you’ll want to make over and over again. What really sets the sandwich apart is how ingredients like asparagus, sprouted whole-wheat bread and artichoke contribute to your digestive health, offering healthy bacteria to nourish and flourish in your GI tract. Keep reading for our expert tips, including easy ways to level up the flavor.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Cook Mode(Keep screen awake)Ingredients2tablespoonswhole-milk plain strained (Greek-style) yogurt2tablespoonscream cheese(1 ounce), at room temperature1½tablespoonsrefrigeratedbasil pesto2(1½-ounce) slicessprouted whole-wheat bread, toasted1smallclove garlic, peeled½cupfrozen artichoke hearts, thawed, coarsely chopped and patted dry½cupshavedasparagus1tablespoonextra-virgin olive oil2pickled cherry peppers,thinly sliced (about ¼ cup), plus 1 teaspoon brine, divided1smallheirloom tomato, sliced ¼-inch thick½cuppacked spring mix salad greens
Cook Mode(Keep screen awake)
Ingredients
2tablespoonswhole-milk plain strained (Greek-style) yogurt
2tablespoonscream cheese(1 ounce), at room temperature
1½tablespoonsrefrigeratedbasil pesto
2(1½-ounce) slicessprouted whole-wheat bread, toasted
1smallclove garlic, peeled
½cupfrozen artichoke hearts, thawed, coarsely chopped and patted dry
½cupshavedasparagus
1tablespoonextra-virgin olive oil
2pickled cherry peppers,thinly sliced (about ¼ cup), plus 1 teaspoon brine, divided
1smallheirloom tomato, sliced ¼-inch thick
½cuppacked spring mix salad greens
Directions
Combine 2 tablespoons each yogurt and cream cheese and 1½ tablespoons pesto in a small bowl; stir until smooth. Place 2 toast slices flat on a cutting board; gently rub garlic clove on top side of both slices until evenly coated. Spread both with the yogurt mixture (about 2 tablespoons each).
Combine artichoke hearts, ½ cup asparagus, 1 tablespoon oil and 1 teaspoon pickled pepper brine in a medium bowl; toss until fully coated. Arrange tomato slices on top of 1 toast slice. Top with the artichoke mixture, ½ cup spring mix and sliced pickled peppers.
Top with the remaining toast slice, yogurt-side down. Cut in half diagonally and serve.
Frequently Asked Questions
You can make the cream cheese spread a day ahead, but we’d hold off on assembling the sandwich until you are ready to eat; otherwise, the bread may turn into a soggy mess.
This veggie sandwich pairs well with soup, making it a great excuse to use yourslow cooker. If you don’t follow a vegetarian diet, pairing this Veggie Sandwich with one of our top-ratedchicken soupsis comfort food at its best. And there are a lot ofsimple salad recipesthat would be excellent paired with this sandwich for lunch or dinner.
EatingWell.com, October 2024
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Nutrition Facts(per serving)581Calories34gFat52gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Christa Brown, M.S., RDN, LD
andLinda Frahm
Linda Frahm
