Recipes · Indian · Breakfast
Bombay Sandwich (Vegetable, Cheese and Green Chutney Toastie)
One serving has 455 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (57%), manganese (53%), vitamin C (50%), thiamin (46%), selenium (44%) and phosphorus (39%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (340 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 70 g Potato
- 30 g Beetroot
- 12 g Coriander leaves
- 4 g Mint leaves
- 3 g Green chilli
- 5 g Lime juice
- 0.5 g Ground cumin
- 0.3 g Salt
- 0.3 g Black pepper
- 0.3 g Chilli powder
- 75 g White sandwich bread
- 10 g Butter, salted (softened)
- 40 g Cucumber
- 50 g Tomato
- 20 g Onion
- 20 g Cheddar cheese, finely grated
Method
- Boil the potato and the beetroot in separate pans (so the beetroot doesn't colour the potato) for 20-25 minutes, until tender. Cool them, peel them and slice them into thin rounds.
- For the green chutney, blend the coriander, mint, green chilli, lime juice, half the cumin and a pinch of the salt with a tablespoon of water to a thick, smooth paste.
- Slice the cucumber, tomato and onion into thin rounds. Mix the rest of the salt and cumin with the black pepper and chilli powder: this is your sandwich masala.
- Butter the three slices of bread on one side and spread the green chutney over the butter.
- On the first slice lay the potato and beetroot and sprinkle with masala. Cover with the second slice, chutney side up, and lay on the cucumber, tomato and onion with another sprinkle of masala. Close with the third slice, chutney side down.
- Toast it in a sandwich toaster, or in a dry frying pan pressed down with a lid, for 3-4 minutes a side, until golden and crisp. Grate the cheese over the top, as Mumbai's sandwich-wallahs do, cut it into four and serve with any chutney left over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 455 kcal | 21% |
| Carbohydrates | 60 g | |
| Water | 242 mL | |
| Fiber | 6.1 g | 20% |
| Protein | 15.2 g | 32% |
| Tryptophan | 0.14 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.53 g | |
| Lysine | 0.35 g | |
| Methionine | 0.15 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.41 g | |
| Histidine | 0.16 g | |
| Fat | 18 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.65 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0.35 g | |
| Cholesterol | 41.3 mg | |
| Calcium | 356 mg | 36% |
| Copper | 0.3 mg | 33% |
| Iron | 4.8 mg | 26% |
| Magnesium | 71.1 mg | 23% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 272 mg | 39% |
| Potassium | 823 mg | 18% |
| Selenium | 24.1 µg | 44% |
| Sodium | 709 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 76.3 µg | 19% |
| Cobalamin (vitamin B12) | 0.24 µg | 10% |
| Choline | 24.9 mg | 6% |
| Vitamin A | 216 µg | 31% |
| Vitamin C | 37.5 mg | 50% |
| Vitamin D (D2 + D3) | 4.8 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 51.6 µg | 57% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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