Sourdough Sandwich with Avocado, Vegetables & Tuna

Name: Sourdough Sandwich with Avocado, Vegetables & Tuna
Prep time: 10 min
Total time: 10 min
Ingredients: 2 slice Sourdough bread; 70 g Tinned tuna, drained; ¼ Avocado; 30 g Cucumber, sliced; 30 g Red cabbage, shredded; 20 g Carrot, grated; 2 tbsp Plain yogurt; 1 tsp Lemon juice; 1 tbsp Fresh mint, chopped

10 minSteady energyNo-cookFollicular phasePescatarianMuscle preservation

Servings:

Ingredients

—Sourdough bread — 2 slice
—Tinned tuna, drained — 70 g
—Avocado — ¼
—Cucumbers — 30 g
—Red cabbage, shredded — 30 g
—Carrot, grated — 20 g
—Plain yogurt — 2 tbsp
—Lemon juice — 1 tsp
—Fresh mint, chopped — 1 tbsp

Allergens

Contains dairyContains glutenContains fish

Method

01Mix the yogurt, lemon juice and mint to make a sauce.
02Combine the tuna with half the sauce.
03Mash the avocado and spread it on one slice of bread.
04Layer the tuna, cucumber, cabbage and carrot over the avocado.
05Drizzle with the remaining sauce, cover with the second slice and cut in half.

Why this works

Tuna is a source of protein and omega-3 fats that support steady energy. Long sourdough fermentation gives it a lower glycemic response than standard white bread, and breaks down fructans (a FODMAP) — not gluten, so it is still unsuitable for celiac disease.

Sources

— Acta Diabetologica, 2008

Nutrition (per serving)

350

kcal

20g

protein

16g

fat

30g

carbs

fiber

Always check product labels for allergens.