Healthy Recipes Main Dishes Healthy Sandwich Recipes This Veggie Sandwich Is Piled High with Gut-Friendly Ingredients 4.8 (4) 4 Reviews This high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut. Shaved asparagus is a great way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler and peel the spears lengthwise. By Craig Ruff Craig Ruff Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants. EatingWell's Editorial Guidelines Published on October 11, 2024 Tested by Amanda Holstein Tested by Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Active Time: 10 mins Total Time: 10 mins Servings: 1 Nutrition Profile: No Added Sugar Sesame-Free Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gut Healthy Mediterranean Diet Jump to Nutrition Facts Jump to recipe Featuring a masterful balance of fresh crunchy vegetables, creamy pesto and tangy yogurt, this Veggie Sandwich is 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! 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 Notes Artichokes are 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 bread contains 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 yogurt is 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 in asparagus supports 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 Cook Mode (Keep screen awake) Ingredients 2 tablespoons whole-milk plain strained (Greek-style) yogurt 2 tablespoons cream cheese (1 ounce), at room temperature 1½ tablespoons refrigerated basil pesto 2 (1½-ounce) slices sprouted whole-wheat bread, toasted 1 small clove garlic, peeled ½ cup frozen artichoke hearts, thawed, coarsely chopped, and patted dry ½ cup shaved asparagus 1 tablespoon extra-virgin olive oil 2 pickled cherry peppers thinly sliced (about ¼ cup), plus 1 teaspoon brine, divided 1 small heirloom tomato, sliced ¼-inch thick ½ cup packed 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. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Top with the remaining toast slice, yogurt-side down. Cut in half diagonally and serve. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Frequently Asked Questions Can I make this sandwich ahead of time? 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. Can I substitute the spring mix salad greens? Absolutely. We love spring mix salad greens, but this Veggie Sandwich would be just as delicious with romaine, baby chard or arugula. What should I serve with this Veggie Sandwich? This veggie sandwich pairs well with soup, making it a great excuse to use your slow cooker. If you don’t follow a vegetarian diet, pairing this Veggie Sandwich with one of our top-rated chicken soups is comfort food at its best. And there are a lot of simple salad recipes that would be excellent paired with this sandwich for lunch or dinner. EatingWell.com, October 2024 Rate It Print Nutrition Facts (per serving) 581 Calories 34g Fat 52g Carbs 23g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 sandwich Calories 581 % Daily Value * Total Carbohydrate 52g 19% Dietary Fiber 13g 47% Total Sugars 11g Protein 23g 46% Total Fat 34g 43% Saturated Fat 10g 48% Cholesterol 30mg 10% Vitamin A 246µg Vitamin C 33mg 37% Vitamin D 0µg Vitamin E 7mg 44% Folate 244µg Vitamin K 179µg Sodium 975mg 42% Calcium 207mg 16% Iron 4mg 21% Magnesium 134mg 32% Potassium 1113mg 24% Zinc 3mg 25% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * 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. Additional reporting by Christa Brown, M.S., RDN, LD Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines