Squash it sandwich Recipe

This Squash it sandwich is a crunchy and healthy recipe, which uses a fun method of squashing raw vegetables and apple. It’s the perfect quick lunch and a fantastic way to get kids involved in the kitchen, ready in about 20 minutes.

Squash it sandwich Ingredients

A simple, vibrant combination for a fun, healthy, and crunchy lunch.

• 4 seeded wholegrain rolls
• 4 radishes
• 5cm piece of cucumber
• ½ a small carrot
• 2 cauliflower florets
• ½ a small red pepper
• ½ a small apple
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 4 sprigs of fresh soft herbs (like dill, parsley, or mint)
• 1 handful of salad cress or sprouting herbs
• 1 handful of fresh podded peas
• 1 tablespoon sunflower seeds
• 2 tablespoons quality cottage cheese or cream cheese
• 2 tablespoons quality hummus
• Sea salt and freshly ground black pepper

How To Make a Squash it sandwich

A step-by-step guide to this fun and unique sandwich-making method.

1. Prep the Veggies: Chop the radishes, cucumber (seeds removed), carrot, cauliflower, red pepper, and apple into even-sized pieces and place them in a pile in the middle of a clean tea towel.
2. Squash the Filling!: Fold the corners of the tea towel over to wrap the vegetables up like a parcel. Using a rolling pin, carefully crush and squash the vegetables until they are broken down into small, irregular, bite-sized pieces.
3. Make the Dressing: In a large bowl, whisk together the balsamic vinegar and extra virgin olive oil. Pick and tear the fresh herb leaves into the bowl, then snip in the cress and add the peas and sunflower seeds.
4. Assemble and Serve: Unwrap the squashed vegetables and add them to the bowl with the dressing. Use your fingertips to toss everything together until nicely coated. To assemble, spread the cottage cheese on the base of each roll and the hummus on the top half. Divide the vegetable mixture between the rolls, place the lids on top, press down lightly, and serve.

Recipe Tips

For the most flavorful and perfectly crunchy sandwich.

• How to get kids involved? This is the perfect recipe for little helpers! Let them help with tearing the herbs, snipping the cress, and most importantly, the fun part—squashing the vegetables in the tea towel with the rolling pin.
• Why squash the vegetables? This fun technique is the secret to the recipe! It breaks down the hard, raw vegetables just enough to soften their texture and create more surface area, which allows them to soak up the delicious dressing much better than if they were just chopped.
• Can I make the filling ahead of time? Yes! This is a great meal-prep lunch. You can prepare the entire vegetable filling and store it in an airtight container in the refrigerator for up to 3 days. Just assemble the sandwiches fresh when you’re ready to eat.
• Can I use different vegetables? Absolutely. As the recipe tip suggests, this is a great way to use up any crunchy seasonal veg you have on hand. Celery, kohlrabi, or even fresh, seasonal beetroot would be fantastic additions.

What To Serve With a Squash it sandwich

This hearty sandwich is a complete meal on its own.

This satisfying, crunchy sandwich is a fantastic and healthy lunch. It’s great served with:

• A piece of fresh fruit
• A small bag of crisps (potato chips)
• A cup of yogurt

How To Store a Squash it sandwich

This sandwich is best enjoyed fresh.

• Best Eaten Fresh: For the best texture and to prevent the roll from getting soggy, this sandwich should be assembled just before eating.
• Storing Components: The prepared vegetable filling can be stored in an airtight container in the refrigerator for up to 3 days, making for an incredibly fast lunch assembly.

Squash it sandwich Nutrition Facts

An estimated guide per sandwich.

• Calories: 380 kcal
• Carbohydrates: 55 g
• Protein: 12 g
• Fat: 13 g

Nutrition information is estimated and may vary based on ingredients and cooking methods used.

FAQs

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