Grilled Veggie Sandwich

17 20 430
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 6
Grilled Veggie Sandwich
Health Highlights
Veggie packed sandwich with whole grain toast.


1/4 cup Extra virgin olive oil (marinade)
3 tbsp Balsamic vinegar (marinade)
1/2 tsp Dijon mustard (marinade)
1 dash Basil, dried (marinade)
1 pinch Salt (to taste; marinade)
1 dash Black pepper (to taste; marinade)
1 large Zucchini (cut crosswise into 1/4-inch rings)
1 large Summer squash (cut crosswise into 1/4-inch rings)
1 eggplant Eggplant (Italian - cut crosswise into 1/4-inch rings)
1 onion(s) Sweet onion (cut crosswise into 1/4-inch rings)
2 small pepper(s) Red bell pepper (cut into 1/2-inch strips)
12 slice Whole grain bread (or gluten-free)
6 tsp Whole grain mustard (1 tsp per sandwich)
2 avocado(s) Avocado (mashed)
3 cup Arugula (baby arugula)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)


1. Combine olive oil, vinegar, dijon, basil, salt and pepper in a bowl and whisk well to combine. Place zucchini, squash, eggplant, onion and pepper in a large ziploc bag and add marinade. Close and shake well to distribute marinade. Let it sit for 5-10 minutes on the counter. 

2. In the meantime, preheat grill to medium high heat. Remove vegetables from marinade and place on grill. Grill for approximately 5 minutes per side, or until they have nice grill marks and are just cooked through. Remove to a plate and set aside.

3. To assemble sandwich, start by toasting bread. Spread desired amount of mustard on slices of the bread. Spread mashed avocado on top of the mustard. Evenly distribute vegetables on top of the avocado, followed by the arugula. Top with other slices of bread. Serve immediately.


Quick Tips:

You can get creative and add any veggies that you have at hand such as artichokes, zucchini, and cauliflower

To save prep time at lunch or dinner, prep veggies in advance and store in an airtight container in the fridge for up to 3 days.

Nutrition Facts

Per Portion

Calories 430
Calories from fat 198
Calories from saturated fat 30
Total Fat 22.0 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 14.6 g
Cholesterol 0
Sodium 499 mg
Potassium 1257 mg
Total Carbohydrate 53 g
Dietary Fiber 14.3 g
Sugars 13.2 g
Protein 12.6 g

Dietary servings

Per Portion

Grain 1.9
Meat Alternative 0.1
Vegetables 5.9

Energy sources