Pumpkin, feta and chunky pesto toastie

Author: Brooke Delfino - Dietitian (BSc Nutrition (Hons), APD

Photographer: John Paul Urizar

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Fancy a toasted sandwich for dinner? You'll love this vegetarian toasty for one that's bursting with flavour while being light on calories.

Serves: 1

Time to make: 15 mins

Hands-on time: 5 mins

Ingredients

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½ cup sliced button mushrooms
1 sprig fresh thyme,
leaves picked
100g roasted pumpkin (see HFG tip)
25g reduced-fat feta, crumbled
2 thick slices rye bread
1½ tablespoons store-bought chunky pesto dip
20g baby spinach leaves

Instructions

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1 Lightly spray a non-stick frying pan with olive oil and heat over high heat. Add mushrooms and thyme and cook for 3 minutes or until golden and fragrant.

2 Preheat a sandwich press. Place pumpkin and feta in a small bowl, mixing to combine.

3 Spread one slice of rye bread with pesto dip. Top with cooked mushrooms, pumpkin and feta mixture, then baby spinach. Sandwich with remaining slice and cook in sandwich press for 3 minutes or until golden. Serve.

HFG tip

To roast pumpkin ahead of time, lay peeled dices in one layer on a baking tray lined with baking paper. Drizzle with oil & roast at 180ºC for 25 minutes.

Nutrition Info (per serve)

Calories 378cal

Kilojoules 1580kJ

Protein 17.2g

Total fat 13.6g

–Saturated fat 4.1g

Carbohydrates 42.3g

–Sugars 8.5g

Dietary fibre 6.6g

Sodium 592mg

Calcium 162mg

Iron 2.3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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