- Potato1medium, boiled, small diced
- Cooking Oil Spray
- Kalonji Seeds (Black Nigella Seeds)1 Teaspoon
- Garlic Paste1⁄2 Teaspoon
- Yellow Onion1⁄4 Cupdiced small
- Jalapeño Peppers2 Tablespoonsfinely chopped
- Cilantro1⁄4 Cupfinely chopped
- Homemade Vegetable Masala*1⁄2 Tablespoon
- Carrots and Green Peas1 Cupfrozen
- Whole Wheat Bagel Thins4sliced
- Mayonnaise1 Tablespoonfat-free
- Cheddar Cheese1/8 Cupfat-free, shredded
- In a medium non-stick saucepan, over medium-low heat, evenly spray cooking oil for 2 seconds; add kalonji seeds, garlic paste, onion, cilantro, jalapeño peppers and vegetable masala; sauté for 2 to 4 minutes.
- Add carrots and peas and cook for 5 to 6 minutes until softened.
- Add potatoes and mix well; cook for another 5 minutes; spray cooking oil for 2 seconds, remove from heat and let the mixture cool down.
- Spread a very thin layer of mayonnaise on both halves of the bagel.
- On one half of the bagel, put the vegetable mixture and sprinkle with cheese, then cover with the second half of the bagel.
- In a large non-stick pan, or in a Panini maker, over low heat evenly spray cooking oil for 2 seconds. Place sandwich on the skillet or the Panini maker and spray the top of the sandwich with cooking oil for another 2 seconds. Heat until golden brown.
- Enjoy with Banana Cilantro Chutney!
*Homemade Vegetable Masala
- 1 tbsp. Coriander Seeds
- 1⁄2 tbsp. Cumin Seeds
- 1⁄2 tsp. Fennel Seeds
- 2 pieces Black Peppercorn
- 1 Clove
- 2 pieces Green Cardamom, small
- 1⁄4 inch long Cinnamon Stick
- 1⁄2 tbsp. Amchoor Powder (Mango Powder)
- 1⁄4 tsp. Turmeric
- In a microwave-safe plate, combine all the spices except mango powder and turmeric. Dry roast the spices on high for 45 to 60 seconds. Remove from the microwave and set aside to cool.
- In a coffee or spice grinder, combine all spices and grind until fine. Add ground spices, mango powder and turmeric, in another bowl and mix well.
Note: You only need 1/2 tablespoon of this homemade vegetable masala for this recipe. Store the remaining masala in a zip lock bag for up to three months.
Chefs Tip: This masala can also be used as a rub for fish or meat; you can also blend it with yogurt for a yogurt marinade.
Serving Size: 1 serving (110g), Servings: 4, Amount Per Serving: Calories 200, Fat Calories 25, Total Fat 3g (5% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Sodium 300mg (13% DV), Total Carbohydrates 39g (13% DV), Fiber 6g (24% DV), Sugars 4g, Protein 9g, Vitamin A (80% DV), Vitamin C (25% DV), Calcium (15% DV), Iron (15% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.