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Healthy lunch recipes: Grilled Gazpacho Sandwich

Posted Apr 26 2010 3:00pm


For this month’s Meatless Mondays, I will be focusing on healthy lunch recipes and nothing screams transportability like a sandwich!

It’s tempting to think it’s much easier to go down to the food court at lunch to grab a sandwich, but the reality is that you can prepare a healthy sandwich at home and bring it to work with you for a fraction of the price of anything you would buy at the food court.

Not only are you saving money (and trust me … this accumulates quickly over one year), you also get to have much more control over the ingredients that you put inside your sandwich.

This recipe is great because you’re using black beans for your lean protein. If you don’t like spicy foods, you can omit the jalapeno pepper and chili powder.

This recipe is quick, healthy and easy!


1 medium cucumber, seeded and chopped

1 cup cooked or canned black beans, rinsed and drained

1/4 cup snipped fresh cilantro

1 tablespoon olive oil

2 tablespoons cider vinegar

1 clove garlic, minced

1 pickled jalapeno pepper, finely chopped

1/2 to 1 teaspoon chili powder

3 large tomatoes, halved

1 large sweet onion (such as Vidalia), sliced 1/2-inch thick

1 loaf French bread

1 cup low-fat shredded cheddar cheese


Combine cucumber, beans, cilantro, oil, vinegar, garlic, jalapeno, and chili powder in a medium bowl. Add salt and pepper to taste and set aside. Lay tomato and onion slices on a lightly greased rack and grill over medium heat for 12-15 minutes, until lightly charred. You’ll want to turn the onion slices once about halfway through. Let the veggies cool slightly after you take them off the grill, then chop coarsely. Add the chopped grilled vegetables to the cucumber and bean mixture then toss to combine.

Meanwhile, cut the French bread in half – lengthwise – and hollow out the halves a bit. Grill or toast the bread pieces, cut sides down, about 1 minute or until lightly browned. Spoon the veggies and bean mixture into the hollowed bread halves, sprinkle with cheddar cheese and grill (or broil) for 1-2 minutes until the cheese is melted.


Grilled Gazpacho Sandwich

Servings per Recipe: 6

Amount per Serving

Calories: 210

Total Fat: 5 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 520 mg

Total Carbohydrates: 31 g

Dietary Fibre: 5 g

Protein: 12 g

*** This recipe is part of the Meatless Monday series. It’s easy to go meatless with a vegetarian pasta recipe!***

If this is the first time you are reading about our weekly Meatless Monday feature, you can find out the reason why we’re featuring these vegetarian recipes by visiting this link to read the full story: Why not go meatless on Mondays?

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