GRILLED PANEER -FRESH RED BEAN SANDWICH

This sandwich was so tasty, and it contained all the nutrition it had to. Paneer, aka cottage cheese,  which has lot of calcium, contains Vitamin D, prevents osteoporosis, Vitamin B Complex, has generous amounts of protein and minerals............... and the fresh red beans, which is a store house of iron,Omega 3, protein , folic acid, magnesium, potassium etc............plus, there was green bell pepper, which is low in calories, contains 0 gms fat and is a good supply of Vitamins and minerals. Serve this nutrition-packed sandwich with any soup of your choice. I served with a simple Tomato Soup.

Ingredients

Bread - 6 slices

Amul low fat butter - 2 tsps in room temperature

For the filling

Paneer, made out of 2 cups of milk (Store bought paneer can also be used)

Green bell pepper - 1 small, finely chopped

Onion - 1, finely chopped

Fresh red beans - 3/4 cup, pressure cooked

Ginger-garlic paste - 1 tsp

Olive oil - 3 tsps

Jeera - 1 tsp

Chilli powder - 1 tsp

Jeera powder - 3/4 tsp

Coriander powder - 3/4 tsp

Tomato ketchup - 2 tsps

Coriander leaves, a handful, washed and chopped

Salt to taste

Olive oil spray to grease the pan

Recipe Cuisine: Indian; Category: Breakfast/Lunch/ Dinner

Prep time: 15 mts; Cooking time: 10 mts

Yields 6 triangle sandwiches

Paneer drained. Nothing to beat the home made, fresh, soft paneer!!!

Pressure cooked red beans mashed slightly

In a pan, add oil, season jeera

Then add onions and bell peppers, along with ginger garlic paste

Add chilli, jeer and coriander powders

Add the crumbled paneer, crushed red beans and salt to taste

Now add 2 tsps of tomato ketchup and the coriander leaves. Mix well. Ketchup is added with the intention of making the filling a moist one and not too dry.

Filling done.

Spray olive oil over the grill pan

Spread some lowfat butter on 2 slices. These should be the outer sides.

Keep lot of filling on the non-buttered side, cover with another slice, taking care to keep the buttered side out.

Keep them ready, filled.

Keep one sandwich  on the pan, keeping the flames on the lowest, and......

cover with the Panini press.

Slowly turn to the other side, when the side at the bottom becomes golden. A little later, turn and remove, when both the sides are golden and crisp and crunchy.

The yummy, crunchy, power-packed grilled sandwiches, served with Tomato Soup!

This post first appeared in www.malpatskitchen.com

Notes

*Tofu can replace paneer , for Vegans.

*If you don't get fresh red beans, any dry beans, like red kidney beans, black eyed chick peas, Kabuli channa can be soaked well in advance, pressure cooked and added.

*You can add any vegetables of your choice.

*Grilled sandwiches can be made in the electric sandwich maker also, but I just love the deep embedded lines the grill pan leaves on them! 

Categories: Paneer dishes, Soups- Sandwiches-Salads