Healthy Recipes Main Dish Sandwich High-Protein Tomato, Mozzarella & Arugula Sandwich 5.0 (4) 3 Reviews This vegetarian sandwich is packed with protein, thanks to creamy fresh mozzarella cheese and plenty of walnuts blended into the roasted red pepper spread. The spread, reminiscent of romesco sauce, is versatile and can also be served as a dip or sauce—adding depth and complexity to dishes like grilled meats, seafood and vegetables—or as a topping for pasta. By Renu Anshie Dhar Renu Anshie Dhar Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients. EatingWell's Editorial Guidelines Published on June 12, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, prop stylist: LIndsey Lower Active Time: 15 mins Total Time: 15 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Healthy Pregnancy Soy-Free Vegetarian High-Protein Egg-Free Jump to Nutrition Facts Jump to recipe When you want a fresh, light lunch, this Tomato, Mozzarella & Arugula Sandwich doesn’t disappoint. While this may sound like your typical caprese sandwich, the roasted red bell pepper spread is a total game changer and a nice change of pace from traditional basil pesto. The walnuts and peppers in the spread also complement the bitterness of the arugula. The mozzarella and walnuts pack this sandwich with satisfying, muscle-building protein to power up your afternoon. And the tomato, arugula and roasted red peppers add fiber, antioxidants and other vitamins and minerals. Check out our expert tips and tricks to level up the flavor of this sandwich, and the best things to serve it with. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! You can toast the walnuts for more depth of flavor. Place chopped nuts in a small dry skillet and cook over medium-low heat. Stir constantly until the nuts are fragrant, 2 to 4 minutes.This sandwich calls for ciabatta rolls, but it would be just as good in a pita pocket or on whole-wheat sandwich bread.You can make the spread in advance; it will be good in the fridge, stored in a covered container, for up to one week. Save time by slicing the mozzarella and tomatoes ahead of time and storing them in separate airtight containers in the refrigerator. Nutrition Notes Mozzarella cheese is a good source of protein and calcium. One ounce of mozzarella provides about 6 grams of protein and fulfills about 10% of your daily calcium needs. Mozzarella is lower in sodium and saturated fat than some other types of cheese. And thanks to its beneficial bacteria, it also supports a healthy gut. Arugula is a leafy green veggie with a slightly bitter, peppery flavor. It’s loaded with vitamins A and K—1 cup provides over half a day’s worth of vitamin A and about 18% of your daily vitamin K, per the USDA. Arugula also provides the antioxidants lutein and zeaxanthin, which together with vitamin A support healthy vision. Tomatoes are high in vitamins A and C, the latter of which boosts immunity. Tomatoes also provide fiber and antioxidants. Altogether, tomatoes support heart, skin and digestive health and may help prevent cancer. Walnuts are one of the most studied nuts, and their health benefits are well-documented. Besides providing plant-based protein, walnuts also provide fiber, antioxidants, vitamins and minerals. Evidence suggests that regularly eating walnuts can help manage blood sugar and support heart, brain and gut health. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, prop stylist: LIndsey Lower Cook Mode (Keep screen awake) Ingredients 1 cup roasted red peppers, plus 1 tablespoon liquid from jar, divided 1 cup walnuts 1 tablespoon red-wine vinegar 1 teaspoon paprika 1/2 teaspoon garlic powder 4 (3-ounce) ciabatta rolls, split horizontally 2 cups loosely packed baby arugula 1/2 cup thinly sliced red onion 8 (1-ounce) slices fresh mozzarella cheese 1 medium tomato, cored and cut into 8 (1/4-inch) slices 1/4 teaspoon salt Directions Combine roasted red peppers, walnuts, vinegar, paprika and garlic powder in a food processor; process until a slightly chunky spread forms, 2 to 3 minutes, stopping to scrape down sides as needed and adding liquid from the pepper jar, 1 teaspoon at a time, as needed to help puree the mixture. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, prop stylist: LIndsey Lower Spread the pepper mixture evenly on cut sides of ciabatta rolls (about 2 tablespoons each). Top each bottom slice with 1/2 cup arugula, 2 tablespoons sliced onion, 2 mozzarella slices and 2 tomato slices. Sprinkle with salt. Top with the remaining ciabatta slices. Cut the sandwiches in half and serve. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, prop stylist: LIndsey Lower Frequently Asked Questions Can I use a blender to make the sauce? We prefer using a food processor, but a blender would work just as well if that’s what you have on hand. How does this recipe differ from a caprese sandwich? This recipe shares a few similar ingredients with a caprese sandwich—like the ciabatta bread, tomato and mozzarella cheese—but it has a lot more ingredients and different seasonings like the roasted red pepper spread, so it doesn’t taste the same. What should I serve with a Tomato, Mozzarella & Arugula Sandwich? We suggest serving this sandwich with salads: pasta salads, fruit salads or leafy green and vegetable salads. For crunch, try our Microwave Potato Chips, which can be made a few days ahead of time. Additional reporting by Carrie Myers, M.S. and Linda Frahm EatingWell.com, June 2024 Save Rate Print Nutrition Facts (per serving) 577 Calories 31g Fat 54g Carbs 23g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 sandwich Calories 577 % Daily Value * Total Carbohydrate 54g 20% Dietary Fiber 6g 20% Total Sugars 10g Added Sugars 0g 0% Protein 23g 46% Total Fat 31g 40% Saturated Fat 8g 42% Cholesterol 36mg 12% Vitamin A 172µg Vitamin C 66mg 73% Vitamin D 0µg Vitamin E 2mg 10% Folate 148µg Vitamin K 18µg Sodium 845mg 37% Calcium 411mg 32% Iron 5mg 26% Magnesium 86mg 21% Potassium 490mg 10% Zinc 3mg 27% Vitamin B12 1µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.