A delicious lunch in the form of a rye bread sandwich. The filling is a mix of cottage cheese, avocado, and lettuce.
Recipe for rye bread sandwich with protein-rich avocado cream
A delicious lunch in the form of a rye bread sandwich. The filling is a mixture of cottage cheese, avocado, and lettuce.
We got the recipe from the book: “Plant-Based Family Meals – Easy Way to a Healthier and Greener Food Life“, written by Stina Dannerfjord and Isabel Christensen. They write the following about the recipe:
“Avocado is healthy and delicious, BUT the protein content is very limited, and therefore it is a really good solution to mash your avocado with cottage cheese to boost the protein level and thereby achieve better satiety. You can add all kinds of herbs to the cream to give it different flavor nuances.”
Servings: people
Rye Bread Sandwich with Protein-Rich Avocado Cream
A delicious lunch in the form of a rye bread sandwich. The filling is a mix of cottage cheese, avocado, and lettuce.
Equipment
- Bread Knife
- Cutting Board
- Chef'S Knife
Ingredients
- 8 slices Rye Bread 2 slices of rye bread for a sandwich
- 2 pcs. Avocado ripe
- 250 gram Cottage Cheese 0.015
- Lemon Juice
- 2-4 gram Lemon Zest from an organic lemon
- Salt and Pepper
- salad or spinach as filling along with some raw veggies on the side such as carrots, bell pepper, or broccoli
Instructions
- Cut 8 suitable slices of rye bread.
- Halve the avocados and scoop out the flesh.
- Mash it with a fork in a bowl until it has a uniform consistency.
- Add the cottage cheese, juice and zest from the lemon, and season with salt and pepper.
- Place a handful of lettuce leaves on one slice of rye bread and spread a very thick layer of avocado cream on the other half.
- Assemble into a rye bread sandwich and serve.
- It is delicious to serve with some halved tomatoes if the sandwich is enjoyed at home and not taken on the go. Remember raw veggies!
- Tip: If you want a vegan dish, you can replace the cottage cheese with 20 g of soy chunks soaked for 5 minutes and then fried in a pan for 2-5 minutes, then cooled and mixed into the mashed avocado cream.
Notes
ENERGY PER SANDWICH WITH 1 SERVING OF AVOCADO CREAM (140 G)
321 kcal, 13.5 g protein, 37.5 g carbohydrates, 13.7 g fat, and 10.5 g dietary fiber.
IF YOU WANT TO SAVE CALORIES
Then only use 1 avocado for the cream and 1 piece of rye bread.
Energy: 198 kcal, 10.7 g protein, 20 g carbohydrates, 7.7 g fat, and 5.2 g dietary fiber.
IF YOU ARE PHYSICALLY ACTIVE, ADD
2 tbsp. hemp seeds to your avocado cream and a handful of chopped parsley or cilantro.
Energy: 421 kcal, 20.1 g protein, 38.5 g carbohydrates, 23.1 g fat, and 10.4 g dietary fiber.
321 kcal, 13.5 g protein, 37.5 g carbohydrates, 13.7 g fat, and 10.5 g dietary fiber.
IF YOU WANT TO SAVE CALORIES
Then only use 1 avocado for the cream and 1 piece of rye bread.
Energy: 198 kcal, 10.7 g protein, 20 g carbohydrates, 7.7 g fat, and 5.2 g dietary fiber.
IF YOU ARE PHYSICALLY ACTIVE, ADD
2 tbsp. hemp seeds to your avocado cream and a handful of chopped parsley or cilantro.
Energy: 421 kcal, 20.1 g protein, 38.5 g carbohydrates, 23.1 g fat, and 10.4 g dietary fiber.