Bombay Hung-Curd Vegetable Sandwich
Mumbai's vegetable sandwich, with a thick spread of herbed hung curd and grated paneer in place of butter — a portable snack with 16 g protein.
- Region
- Maharashtra (Mumbai)
- Status
- Adaptation — hung curd and paneer replace butter and cheese
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 10 min · Cook 0–5 min (optional toasting)
- Serves
- 1 (1 sandwich, 2 slices)
- Difficulty
- Easy
- Good for
- Office snack, travel, tiffin
- Tags
- High protein · Quick · Soy-free · Whey-free
- Allergens
- Gluten (wheat), milk
Nutrition (estimated)
- Calories
- 290 kcal
- Protein
- 16 g
- Carbs
- 33 g
- Fat
- 10 g
- Fibre
- 6 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 290 | 16 g | 33 g | 10 g | 5 g | 6 g | 11 g | 5.5 g |
High protein. Bread uses a typical whole-wheat bread label; hung curd is estimated at about 6 g protein per 100 g. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 2 slices whole-wheat bread (50 g)
- Spread: 60 g hung curd · 30 g full-fat paneer, finely grated · 1 tbsp chopped coriander and mint · pinch of salt, pepper and chaat masala
- 10 g green chutney
- Filling: 30 g cucumber · 30 g tomato · 15 g onion · 15 g capsicum · 20 g boiled beetroot, all thinly sliced
Method
- Mix hung curd, paneer, herbs and seasoning into a thick spread.
- Spread green chutney on one slice and the curd mixture on the other.
- Layer the vegetables on the curd side; sprinkle a pinch of chaat masala.
- Close the sandwich and press gently. Cut diagonally.
- Optional: toast in a sandwich maker or on a dry tawa for 2–3 minutes until golden.
Protein optimisation
- Hung curd supplies 5 g, paneer 5.5 g and bread 5 g.
- Boost: increase paneer to 50 g (+3.5 g protein, +50 kcal, +4 g fat), or use a high-protein bread (check the label).
Variations, serving and storage
- Regional: Bombay masala toast — add a thin layer of spiced mashed potato (adds about 60 kcal and 1 g protein).
- Substitution: Greek yogurt for hung curd; multigrain bread for whole-wheat.
- Storage: pack the spread and vegetables separately if eating more than 3 hours later, to stop the bread going soggy.
- Food safety: keep chilled; eat within 4 hours if unrefrigerated.
- Meal prep: make the spread up to 2 days ahead.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com