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Alfalfa Sprouts Open Sandwich | Vegetable Sprouts Sandwich | Sprouts Sandwich with Whole Wheat Bread |

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Tarla Dalal

29 August, 2018

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Alfalfa Sprouts Open Sandwich | Vegetable Sprouts Sandwich | Sprouts Sandwich with Whole Wheat Bread |

Table of Content

About Alfalfa Sprouts Open Sandwich ( Vitamin A And Calcium Rich Recipe )

Ingredients

Methods

Nutrient values

Alfalfa Sprouts Open Sandwich | Vegetable Sprouts Sandwich | Sprouts Sandwich with Whole Wheat Bread |

Alfalfa Sprouts Open Sandwich is a vibrant, nutritious, and flavorful Indian-style sandwich made with whole wheat bread, fresh vegetables, and healthy alfalfa sprouts. This wholesome dish brings together the crunch of roasted capsicum, the freshness of sprouts, and the mild saltiness of cheese, creating a perfect balance of taste and texture. Ideal for health-conscious individuals, this Vegetable Sprouts Sandwich is high in fibre, vitamins, and antioxidants while being light on calories. Whether served as a light meal, brunch, or snack, it’s a great way to enjoy nutrition-packed ingredients in a delicious form.

The preparation begins with roasting the capsicums — yellow, red, and green — which gives the sandwich its signature smoky flavor. Each capsicum is pierced with a fork, brushed with a little olive oil, and roasted over an open flame until the skin turns black. Once cooled, the burnt skin is peeled off, and the seeds are discarded, leaving soft, aromatic roasted slices. These roasted peppers are then tossed in olive oil, salt, and pepper, creating a vibrant filling that’s full of color and natural sweetness. Dividing this mixture into portions ensures even layering in each sandwich.

Next comes the marinade, a key element that elevates the flavor of the sandwich. Made with vinegar, olive oil, powdered sugar, and salt, this light dressing gives the bread a tangy, slightly sweet undertone that complements the vegetables perfectly. When spread on the inner surface of each bread half, it keeps the sandwich moist and flavorful without overpowering the freshness of the toppings. The use of whole wheat footlong bread ensures a hearty base that adds both texture and nutrition.

To assemble the Sprouts Sandwich, the bread halves are cored slightly to create a shallow depression for the filling. Each piece is layered with a portion of the roasted capsicum mixture, followed by fresh tomato slices, alfalfa sprouts, and sliced black olives. This combination not only adds flavor but also enhances the sandwich’s nutritional value — the alfalfa sprouts being rich in vitamins A, C, and K, while the olives contribute healthy fats and antioxidants. A sprinkle of oregano, pepper, and salt ties all the flavors together beautifully.

Finally, each sandwich is topped with grated mozzarella cheese and baked in a pre-heated oven at 200°C (400°F) for about 8 to 10 minutes. The cheese melts into a golden layer, binding the ingredients and adding a comforting richness to the dish. The open-faced presentation makes it visually appealing and allows the colors of the vegetables and sprouts to shine through. Served hot, the Alfalfa Sprouts Open Sandwich offers a delightful contrast of textures — crisp bread, soft roasted peppers, and crunchy sprouts.

Overall, this Indian-style Sprouts Sandwich with Whole Wheat Bread is a perfect fusion of health and taste. Known as the “father of all foods,” alfalfa sprouts bring a burst of nutrients to every bite, making the dish ideal for anyone looking to eat smart without compromising on flavor. The combination of roasted vegetables, tangy marinade, and melted cheese creates a gourmet-style open sandwich that’s both satisfying and wholesome. Serve it fresh out of the oven with a cup of soup or green tea for a delicious, energizing meal that nourishes the body and delights the palate.

Ingredients

For The Alfalfa Sprouts Open Sandwich

6 tbsp alfalfa sprouts

1 whole wheat footlong bread

1 medium yellow capsicum

1 medium red capsicum

1 medium green capsicum

2 1/4 tsp olive oil

salt and to taste

12 tomato slices

2 tbsp deseeded and sliced black olives

1 tsp dried oregano

salt to taste

1 tsp freshly ground black pepper (kalimirch)

2 tbsp grated mozzarella cheese

To Be Mixed Into A Marinade

1 1/2 tbsp vinegar

1/2 tbsp olive oil

2 tsp powdered sugar

salt to taste

Method

for Alfalfa Sprouts Open Sandwich

To make the Alfalfa Sprouts Open Sandwich, pierce the yellow capsicum with a fork, brush it using ¼ tsp of olive oil evenly over it and roast it over an open flame till it turns black from all the sides.
Cool, wash it in cold water and remove the skin, stem and seeds and discard them. Cut the capsicum into thin slices and keep aside.
Repeat steps 1 and 2 for red and green capsicum.
Combine the roasted green, yellow and red capsicum slices, remaining 1½ tsp of olive oil, salt and a little pepper powder in a bowl and mix well.
Divide the capsicum mixture into 4 equal portions and keep aside.
Cut the footlong bread into 2 pieces from the centre and then cut each piece into 2 halves horizontally. You will get 4 bread halves of 6” each in all.
Place all the 4 bread halves on a flat, dry surface and core the inner side of each halve so as to form a slight depression.
Spread ¼th of the marinade evenly on each bread halve.
Place a portion of the capsicum mixture in the depression of each bread halve and arrange 3 tomato slices over it.
Place 1½ tbsp of alfa-alfa sprouts and ½ tbsp of black olives evenly on each bread halve.
Sprinkle ¼ tsp of oregano, a little salt and ¼ tsp of pepper powder on each bread halve.
Top each bread halve with ½ tbsp of cheese and bake them in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes.
Serve the Alfalfa Sprouts Open Sandwich immediately.