Healthy Sabich Sandwich or Low-Carb Bowl

A sabich sandwich is a delicious Israeli street food with a wealth of textures and flavors. It's naturally plant-based, high in fiber and protein, and a source of antioxidants and heart-healthy fats.

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Here are components of the sabich sandwich.

• Grilled or roasted eggplant 
• Israeli chopped salad with tomatoes, cucumbers, red onion, and herbs like parsley and mint
• Tahini dressing (homemade or storebought)
• Hard-boiled eggs

It's served on a whole-grain pita, but you can alternatively a whole-grain wrap or tortilla, or whole-grain sliced bread. 

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To roast eggplant, slice it into ¼-inch thick slices, spray each side with cooking spray, and bake the slices at 400°F or until golden brown. 

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Sabich is often served with a mango pickle sauce called amba. You can buy it at specialty stores or make your own. You can also use sliced mango with lime, or skip it altogether. 

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If you don't want a spread on your sabich sandwich, it's okay to omit the hummus. 

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If you prefer, you can make a sabich bowl or plate instead of a sandwich. Instead of putting the ingredients in a whole-grain pita, put them on a plate or in a bowl. Add whole-grain toasted pita chips as a topping, or keep your meal low-carbohydrate or keto and use walnuts or toasted shaved parmesan cheese as a crunchy topping. 

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Serve the sabich sandwich, bowl, or plate as soon as you make it. If you want to prepare the grilled eggplant, hard-boiled eggs, tahini sauce, and salad ahead of time, keep them separate until you're ready to eat. 

Recipe for Sabich Sandwich

Makes 4 servings

Ingredients:

• 1 medium tomato, chopped 
• ½ cup of hummus
• 1 medium cucumber or 2 Persian cucumbers, chopped
• ½ small red onion, thinly sliced 
• ½ cup of chopped fresh herbs like parsley, mint, cilantro, dill, or basil
• (Optional) 1 tablespoon of olive oil
• 1 large eggplant, sliced and grilled or roasted
• 2 hard-boiled eggs, peeled and sliced
• ⅓ cup of tahini sauce or dressing
• 4 whole-grain pita breads (2 ounces each)
• (Optional for serving): lemon juice, more herbs

Instructions:

1. In a medium bowl, mix the tomato, cucumber, onion, fresh herbs, and olive oil, if using. Set aside.
2. Spread half of each pita with 2 tablespoons of hummus, if using. 
3. Distribute the eggplant slices on the pitas over the hummus. Add ¼ of the tomato mixture and ¼ of the eggs over each of the four pita halves with the eggplant slices. Drizzle tahini sauce over it. Fold each pita in half to make a sandwich.

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Nutrition information per serving (made with olive oil): 440 calories; 21 grams of fat; 4 grams of saturated fat; 90 mg of cholesterol; 400 mg of sodium; 47 grams of carbohydrates; 8 grams of sugar; 9 grams of dietary fiber; 13 grams of protein

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