Wednesday, December 23, 2015

Posted by Mala at 1:00:00 AM 2 comments
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, 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.

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

*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! 


  1. I love your recipes a lot����!not only they are healthy,but they are also yummy!

  2. Thanks a lot Anuradha.....I always need the constant support of you , my blog readers!!


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