Spinach and Corn Sandwich

My weakness – Grilled Sandwiches. Somehow mornings are very busy and I don’t get enough time to experiment with them. This one has been going on in my mind since a long time. Like me, I am sure, all of you have had some variation of this in Cafe Coffee Day, Costa Coffee or some other coffee shop.

This sandwich, of course, is a very healthy one because of the ingredients. What I wanted to modify was the cheese part so used thick curd (yogurt) in place of cheese. It turned out great!

As per WHfoods, Spinach is among the World’s Healthiest vegetables. It comes out at the top of their ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection.

Corn features high quality phyto-nutrition profile comprising of dietary fiber, vitamins, and antioxidants in addition to moderate proportions of minerals. Yellow variety corn has significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and lutein, xanthins and cryptoxanthin pigments along with vitamin A. It also contains good levels of some of valuable B-complex group of vitamins (Source : Nutrition-and-you.com   )


(will make 2 sandwiches – 4 slices of bread)

  • 1/2 bowl frozen Sweet Corn
  • 250 gm Spinach
  • 1/2 bowl thick curd(yogurt)
  • Salt (as per taste)
  • Oregano Seasoning  (I  also used Garlic herb seasoning, you can experiment with the seasonings of your choice)
  • 4 slices Brown Bread

Preparation Steps

  1. Wash spinach leaves thoroughly. Blanch them in boiling water for 1 minute. (refer the tip at end of post to know the healthiest way to cook spinach)
  2. Chop Spinach and let it cool.
  3. Add corn, curd, salt and seasoning to spinach.
  4. Mix the ingredients and spread filling on the bread slices. (do not keep the filling for long as the curd and salt may realeasing water and in turn lead to soogy sandwich)
  5. Grill in a sandwich maker and have it hot and cryspy!

Tip : Healthiest way to cook spinach as per WHfoods.com

Spinach is recommend to be boiled to free up acids. Allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.

Use a large pot with lots of water and bring to a rapid boil. Add spinach to the boiling water and boil for 1 minute. Begin timing as soon as you place the spinach in the pot. Do not cover the pot when cooking spinach. Leaving the pot uncovered helps to release more of the acids with the rising steam. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content by as much as 50%

I am on look out for more healthy sandwich recipes, please share your ideas! Do try this one, and tell me if kids liked it. I get so motivated, if I get to know that a recipe worked with kids. Sometimes (infact mostly) it gets so tough to think of creative ideas so that kids eat vegetables and get the required nutrition, isn’t it?!

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Comments: 5

  1. Rachna July 26, 2012 at 10:51 am Reply

    This seems to me indeed scrumptious and healthy too… will try out soon… And can we first chop spinach and then put it to boil? instead of chopping it later?

    • Srishti@ProlificCooking July 27, 2012 at 8:05 pm Reply

      Hey Rachna, yes I think chopping before should also work. I don’t prefer it somehow as I feel that chopping will open up more leaf edges and may lead to loss of nutrients….completely my gut feel. I could not get any supporting information on this. Will look for it again and let you know if I find something.

  2. Priya Sreeram July 27, 2012 at 11:32 am Reply

    Sandwiches are real life saver and the combo pf spinach and corn is swell. My kids are fussy eaters and hence I rely more on the sandwiches to infuse some health and zing- all dry curries and even leftover rajma or dal gets pepped with cheese, onion or both and some herbs to go as a stuffing in to the sandwiches

    • Srishti@ProlificCooking July 27, 2012 at 8:08 pm Reply

      That is a great idea. I do that with dry vegetables but never tried it with dal. When I use dry vegetables, I add onion and some spices but didn’t try adding cheese. Will surely try! Thanks for sharing Priya.

  3. Sanjeeta KK July 31, 2012 at 3:39 pm Reply

    This is something I would love to make for this weekend breakfast..lovely!
    Sanjeeta KK recently posted..Recipe | No-Bake Nutty Chocolate Biscuit Cake – Easy as Can beMy Profile

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