An open sandwich is a practical way to bring your vegetables together on a slice of bread. These quantities make two open sandwiches, which can accompany a meal or be shared according to your needs and other food on the table. Preparation takes about 10-15 minutes. For nutritional information, use the actual weight and label of your ingredients rather than an assumed calorie figure.

Ingredients

  • 2 medium-thick slices of whole-grain bread
  • 80 g lor curd cheese or thick, spreadable labneh
  • 1 small tomato
  • Half a cucumber
  • 1 dessertspoon olive oil
  • Parsley or dill and black pepper

Method

  1. Toast the bread lightly and let it cool slightly for one minute.
  2. Mash the curd cheese with a fork. If dry, add a little yoghurt to make it spreadable.
  3. Slice the tomato and cucumber thinly and drain excess moisture.
  4. Divide the cheese between the slices and arrange the vegetables and herbs on top.
  5. Finish with olive oil and black pepper and serve immediately.

Prepare the bread base

A medium-thick slice supports cheese and vegetables without breaking easily. Lightly toasting very fresh, soft bread strengthens the base. The aim is to dry the surface slightly, not to make a hard crouton. Labneh loosens if spread straight onto hot bread; waiting one minute gives a neater result.

Balance wet ingredients

Slice the tomato thinly and remove excess juice. Wash and dry the cucumber. Spread the cheese to the edges to make a layer that holds the vegetables. Start with a small amount of oil or watery dressing so that bread, cheese and vegetables retain their individual flavours.

Different meals from the same base

Try tomato and basil in summer, or cooked peppers and parsley in cooler months. Approximately 80 g hummus is an alternative to cheese; remember that tahini contains sesame. For a fuller meal, add a seasonal salad or a suitable protein accompaniment. Whole-grain bread alone does not make an entire meal balanced: the toppings matter too.

Taking it with you

Carry the bread separately from the cheese and vegetables and assemble just before eating rather than hours ahead. Keep the cheese mixture cold and refrigerate it at work. This prevents both a soggy base and perishable ingredients sitting in warmth. The recipe contains wheat and milk; check the labels of any substitutions for other allergens.