Pesto Paneer Sandwich
Global • Eggetarian
How to Make Pesto Paneer Sandwich (Traditional & Healthy Version)
The Pesto Paneer Sandwich is a delightful fusion snack, blending the creamy richness of Indian paneer with the aromatic freshness of Italian pesto, all tucked between slices of wholesome whole wheat bread. Originating from the cosmopolitan kitchens of modern India, this sandwich is a testament to how global flavors can harmoniously blend with local ingredients. Popular in urban Indian households and cafes, it’s a perfect choice for those seeking a quick, nutritious bite that doesn’t compromise on taste or authenticity. Paneer, a staple in Indian vegetarian cuisine, plays the starring role, providing a protein-rich base that’s both satisfying and mild. The pesto—typically made with basil, nuts, and olive oil—adds a fragrant, herby punch, while Indian spices like black pepper and chaat masala elevate the flavor profile, making it uniquely Indian. This snack is ideal for busy mornings or as a light lunch, offering a balanced combination of protein, fiber, and healthy fats. The Pesto Paneer Sandwich is beloved for its soft, creamy texture, vibrant taste, and the cultural connection it brings, merging Western innovation with Indian tradition. In today’s health-conscious world, the Pesto Paneer Sandwich stands out as a nutritious option for vegetarians and food lovers alike. It’s easy to prepare, customizable, and perfect for calorie tracking, making it a top pick for anyone looking to enjoy a flavorful yet healthy meal.
Ingredients(for 1 sandwich (2 whole wheat bread slices filled with paneer pesto))
- 4 Whole wheat bread slices (preferably fresh and soft)
- 100 grams Paneer (Indian cottage cheese) (crumbled or sliced)
- 3 tablespoons Homemade or store-bought pesto sauce (preferably made with basil, coriander, and walnuts)
- 1 small Tomato (thinly sliced) - optional
- 1/2 medium Capsicum (bell pepper) (thinly sliced) - optional
- 1/4 teaspoon Black pepper powder (for seasoning)
- 1/4 teaspoon Chaat masala (optional, for a tangy kick) - optional
- 1 teaspoon Olive oil (for grilling) - optional
- 1 teaspoon Low-fat butter or ghee (optional, for spreading on bread) - optional
- 1 tablespoon Fresh coriander leaves (finely chopped, for garnish) - optional
Instructions
- 1
Prepare the paneer by crumbling or thinly slicing it. Set aside in a bowl.
3 minutes
Use fresh homemade paneer for best texture and taste.
- 2
Mix the paneer with black pepper powder and chaat masala (if using) for extra flavor.
2 minutes
Gently toss to avoid breaking the paneer too much.
- 3
Spread a thin layer of pesto sauce on one side of each bread slice.
3 minutes
Ensure even coverage for consistent flavor in every bite.
- 4
Layer the spiced paneer, tomato, and capsicum slices over two bread slices, then cover with the remaining bread slices (pesto side down).
4 minutes
Press lightly to hold the filling together.
Why This Dish is Healthy
By using whole wheat bread and low-fat paneer, this sandwich maintains a lower calorie count while maximizing nutritional value. Olive oil and walnuts in the pesto offer heart-healthy fats, and the inclusion of fresh vegetables increases micronutrients. Grilling instead of frying reduces unnecessary fat, making this a great option for weight loss, diabetes management, and family-friendly snacking.
This Pesto Paneer Sandwich combines the protein of paneer with the fiber of whole wheat bread, making it a balanced snack. Paneer supplies calcium and essential amino acids, while pesto made with basil, coriander, and walnuts provides healthy fats and antioxidants. The addition of vegetables like tomato and capsicum boosts vitamin C, A, and minerals. Whole wheat bread is a good source of complex carbohydrates and dietary fiber, supporting digestive health and sustained energy.
Pro Tips
- 💡Tip 1: Use fresh, soft paneer for a creamy filling.
- 💡Tip 2: Add a pinch of chaat masala for authentic Indian flavor.
- 💡Tip 3: Grill on a hot tawa for perfect crunch without extra oil.
- 💡Tip 4: Let sandwiches cool slightly before slicing for clean edges.
- 💡Tip 5: Customize with seasonal veggies for added nutrition.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 270.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 28.0 g |
| Total Fat | 13.0 g |
| Fiber | 2.0 g |
| Sugars | 2.8 g |
| Sodium | 340.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 18.0 mg |
| Vitamin A | 110.0 IU |
| Vitamin C | 3.5 mg |
| Calcium | 160.0 mg |
| Iron | 1.2 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 22.0 µg |
