Avocado, Tomato and Arugula Sandwich

Introduction

History

The concept of combining avocado and tomato in dishes has been around for centuries, originating from Mesoamerica, where both fruits (yes, they are technically fruits!) were first cultivated. The addition of arugula, a Mediterranean herb, into the mix is a more modern twist, reflecting the global fusion of culinary traditions. The use of sourdough bread adds a San Francisco flair to the sandwich, making it a contemporary classic that represents a melding of flavors and histories.

Ingredients

How to prepare

Variations

Cooking Tips & Tricks

To ensure the best flavor and texture, use ripe but firm avocados. A squeeze of lemon juice not only adds zest to the avocado spread but also prevents it from browning. When assembling the sandwich, layer the ingredients carefully to prevent them from sliding off. For an extra crunch, you can toast the sourdough bread slices before spreading the avocado mixture.

Serving Suggestions

This sandwich pairs well with a side of baked sweet potato fries or a light soup for a more filling meal. For a refreshing touch, serve with iced green tea or a sparkling water with a squeeze of lemon.

Cooking Techniques

Toasting the bread before assembling the sandwich adds texture and prevents the bread from becoming soggy from the tomato and avocado. If desired, a panini press can be used after assembly for a warm, crispy finish.

Ingredient Substitutions

If sourdough bread is not available, any hearty bread such as whole wheat or multigrain can be used. For a lower-fat option, Greek yogurt can replace mayonnaise in the avocado spread.

Make Ahead Tips

The avocado spread can be made ahead of time and stored in the refrigerator with plastic wrap pressed directly onto the surface to prevent browning. Assemble the sandwiches just before serving to maintain freshness.

Presentation Ideas

Cut the sandwiches diagonally and secure each half with a toothpick for an elegant presentation. Garnish the plate with a sprig of fresh arugula or parsley for a pop of color.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc or a citrusy wheat beer complements the fresh flavors of the sandwich. For a non-alcoholic option, a cucumber or lemon-infused water pairs nicely.

Storage and Reheating Instructions

It's best to consume the sandwiches immediately after preparation. However, if needed, the unassembled ingredients can be stored separately in the refrigerator. The avocado spread should be used within a day for the best taste and color.

Nutrition Information

Calories per serving

Each serving of the Avocado, Tomato, and Arugula Sandwich contains approximately 350 calories, making it a satisfying yet not overly indulgent meal option.

Carbohydrates

A serving of this sandwich provides approximately 45 grams of carbohydrates, mainly from the sourdough bread and the avocados. The carbohydrates in avocados are mostly fiber, making them a healthy choice.

Fats

Avocados are a great source of healthy monounsaturated fats, which are beneficial for heart health. Each serving of this sandwich contains about 22 grams of fat, the majority of which comes from the avocado and mayonnaise.

Proteins

This sandwich offers around 8 grams of protein per serving, coming from the bread and the small amounts present in avocados and arugula.

Vitamins and minerals

Avocados are rich in vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Tomatoes add vitamin C and lycopene, an antioxidant, while arugula contributes vitamins A and K, calcium, and iron.

Alergens

The primary allergens in this recipe are wheat (from the sourdough bread) and eggs (from the mayonnaise). Individuals with sensitivities to these ingredients should seek alternatives.

Summary

Overall, the Avocado, Tomato, and Arugula Sandwich is a balanced meal that provides a good mix of healthy fats, carbohydrates, proteins, and essential vitamins and minerals. It's a heart-healthy option that also supports a balanced diet.

Summary

The Avocado, Tomato, and Arugula Sandwich is a testament to the beauty of simplicity in cooking. It combines healthful ingredients in a way that is both satisfying and nutritious, making it an ideal choice for a quick meal any time of the day. With its versatile nature, it can be easily adapted to suit various dietary needs and preferences, ensuring everyone can enjoy this delightful dish.

How did I get this recipe?

The first time I saw this recipe, I was immediately intrigued. It was a sunny day in the early spring, and I was flipping through an old cookbook that had been passed down to me from my own grandmother. As I turned the pages, a colorful picture caught my eye – a vibrant green avocado, juicy red tomatoes, and peppery arugula sandwiched between two slices of crusty bread. It looked fresh, healthy, and delicious.

I had never thought to combine these ingredients in a sandwich before, but something about the combination just spoke to me. I could practically taste the creamy avocado, the sweet tomatoes, and the peppery arugula mingling together in my mouth. I knew I had to try it.

I turned to the recipe page and read through the simple instructions. It seemed easy enough – just a few ingredients tossed together and piled high on bread. I made a mental note to pick up some avocados, tomatoes, and arugula the next time I went to the store.

The following week, I set out to make the sandwich for lunch. I gathered my ingredients and got to work. I sliced open the avocado and scooped out the creamy flesh, careful not to mash it too much. I sliced the tomatoes into thick rounds, their juices dripping onto the cutting board. I washed the arugula and patted it dry, the peppery smell filling my kitchen.

I assembled the sandwich with care, layering the avocado, tomatoes, and arugula between two slices of whole grain bread. I took a bite and was immediately transported to flavor heaven. The creamy avocado paired perfectly with the juicy tomatoes and the peppery arugula. The bread added a nice crunch, holding everything together.

I made the sandwich again and again, tweaking the recipe here and there to suit my taste. Sometimes I added a sprinkle of sea salt, or a drizzle of balsamic glaze. Other times I added a few slices of crispy bacon, or a smear of tangy goat cheese. Each variation was delicious in its own way, but the basic combination of avocado, tomato, and arugula remained my favorite.

Over the years, I shared the recipe with friends and family, who all raved about its simplicity and flavor. I passed it along to my own children, who now make the sandwich for their own families. It has become a staple in our household, a go-to lunch or light dinner that never fails to satisfy.

As I reflect on how I learned to make this recipe, I realize that it was not just from a cookbook or a passing trend. It was from a love of good food, a desire to create something delicious and nourishing for myself and those I care about. It was from a willingness to try something new, to step outside my comfort zone and experiment with flavors and textures.

And so, as I sit down to enjoy my avocado, tomato, and arugula sandwich once again, I am grateful for the journey that brought me to this moment. I am grateful for the recipe that has become a part of my culinary repertoire, a simple yet satisfying dish that never fails to bring a smile to my face. And most of all, I am grateful for the joy of cooking, of creating something beautiful and delicious out of simple ingredients and a little bit of love.

Categories

| Arugula Recipes | Avocado Recipes | Hass Avocado Recipes | Mayonnaise Recipes | Mustard Seed Recipes | Sourdough Bread Recipes |

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