Test Sandwich

Name: Test Sandwich
Cuisine: Indian

Global • Eggetarian

320

kcal

6.5g

Protein

38g

Carbs

7.2g

Fat

Log This Food

Track with App

Log this food instantly with our mobile app

Get App

How to Make Test Sandwich (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

The Test Sandwich is a globally-inspired vegetarian snack that has found a special place in Indian kitchens, blending local flavors with international appeal. While sandwiches originated in the West, Indians have adapted them with regional ingredients like whole wheat bread, spiced vegetables, and homemade chutneys, making them both flavorful and healthy. Commonly enjoyed as a light meal or snack, the Test Sandwich suits busy lifestyles and is perfect for those seeking quick, nutritious options. In India, sandwiches are popular for school tiffins, office lunches, and evening snacks, thanks to their versatility and ease of preparation. The Test Sandwich combines fresh vegetables, protein-rich paneer, and vibrant green chutney layered between slices of whole wheat bread. This healthy twist ensures you get ample fiber, vitamins, and minerals while keeping calories in check. The taste is mild and comforting, with subtle spices that appeal to all age groups. Whether you’re in Mumbai, Delhi, or Chennai, sandwiches have become a universal snack, reflecting India’s love for fusion foods. The Test Sandwich stands out as a balanced choice, providing a satisfying bite without excessive oil or fat. Perfect for calorie-conscious eaters and those tracking macros, it’s a snack that brings together nourishment and authentic Indian flavors.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: gluten, dairy

Ingredients(for 2 sandwich halves per serving)

4 Whole wheat bread slices (preferably high fiber)
50g Paneer (Indian cottage cheese) (crumbled)
1 small Carrot (grated)
1/2 Cucumber (thinly sliced)
1 small Tomato (thinly sliced)
2 tbsp Green chutney (made with coriander, mint, and lemon)
2 tbsp Low-fat hung curd (acts as a healthy spread)
1/4 tsp Black pepper powder (for seasoning)
to taste Salt
1 tsp Butter (optional) (for toasting) - optional

Instructions

1
Prepare the green chutney by blending fresh coriander, mint leaves, green chili, lemon juice, and salt. Set aside.
5 minutes
Use very little water for thick chutney.
2
In a mixing bowl, combine crumbled paneer, grated carrot, black pepper, and a pinch of salt. Mix well.
3 minutes
Ensure paneer is fresh for best texture.
3
Spread a thin layer of low-fat hung curd on each slice of bread. This adds creaminess without excess fat.
2 minutes
Hung curd prevents bread from becoming soggy.
4
On two bread slices, spread 1 tbsp green chutney each. Layer cucumber and tomato slices evenly.
3 minutes
Pat dry veggies to avoid sogginess.

Why This Dish is Healthy

Choosing whole wheat bread over refined varieties increases fiber and micronutrient intake, helping with weight management and blood sugar control. This sandwich packs vegetables and paneer for balanced nutrition, and uses hung curd instead of mayonnaise, reducing unhealthy fats. With controlled portions and natural ingredients, it’s a smart choice for those on weight loss, diabetic-friendly, or vegetarian diets. The absence of deep frying and minimal processed foods keep this dish light and wholesome.

This Test Sandwich recipe is rich in complex carbohydrates from whole wheat bread, providing sustained energy. Paneer adds a source of high-quality protein and calcium, supporting muscle and bone health. Fresh vegetables like carrot, cucumber, and tomato are loaded with vitamins A, C, and dietary fiber, improving digestion and immunity. The green chutney supplies antioxidants, while hung curd is low in fat and boosts gut-friendly probiotics. Minimal use of butter ensures lower saturated fat, making this an ideal snack for calorie tracking.