Avocado & Roast Pumpkin Rye Sandwich

Sweet, savoury, creamy, and crunchy; this rye sandwich brings together all the textures and flavours you didn’t know you needed. It’s not just a pretty plate, this combination is packed with feel-good ingredients. Pumpkin is rich in beta-carotene and fibre, while avocado brings in healthy fats to keep you full and fuelled. It’s a sandwich with real substance, perfect for a long lunch or easy brunch. Toast the rye if you like some crunch, or keep it soft for a more rustic feel. Either way, it’s satisfying without being heavy, and somehow feels a little fancy without trying too hard.

Ingredients (Serves 2)

For the sandwich:

• 4 slices of rye bread (toasted or fresh)
  
  

• 200g pumpkin, peeled and cubed
  
  

• 1 small persimmon, thinly sliced
  
  

• 80g feta cheese, crumbled
  
  

• Olive oil
  
  

• Salt and black pepper
  
  

• 1–2 tsp balsamic vinegar or balsamic glaze
  
  

• Optional: fresh thyme or rocket (arugula) for garnish
  
  

For the avocado dip:

• 1 ripe avocado
  
  

• Juice of ½ lemon
  
  

• 1 small garlic clove, minced
  
  

• 1 tbsp olive oil
  
  

• Salt, to taste
  
  

Method

1. Preheat the oven to 200°C (390°F). Toss pumpkin cubes with a little olive oil, salt, and pepper. Spread on a lined baking tray and roast for 25–30 minutes, until golden and tender.

2. In a bowl, mash the avocado with lemon juice, garlic, olive oil, and salt. Stir until smooth and creamy. Taste and adjust seasoning if needed.

3. Lightly toast the rye slices for added texture and warmth.

4. Spread a thick layer of avocado dip on each slice of rye. Top with roasted pumpkin, persimmon slices, and crumbled feta.

5. Drizzle with balsamic vinegar or balsamic glaze. Add fresh thyme or rocket for a peppery contrast if desired.

6. Serve open-faced or gently pressed together. Perfect as a nourishing lunch or a seasonal weekend brunch.

The Recipe’s Health Benefits:

• Pumpkin: rich in beta-carotene, which the body converts to vitamin A to support immune function and vision; also high in fibre and antioxidants that help reduce inflammation and support digestive health;

• Feta: provides a good source of calcium for bone strength and B vitamins that support energy production and nervous system function; lower in fat than many other cheeses and often easier to digest;

• Avocado: packed with heart-healthy monounsaturated fats that support cardiovascular health, plus potassium to help regulate blood pressure and fibre to aid digestion and keep you fuller for longer;

• Rye bread: offers more fibre than white bread and has a lower glycaemic index, helping to maintain stable blood sugar levels and support gut health; also contains essential minerals like magnesium and selenium;

• Persimmon: naturally sweet and rich in vitamin C, supporting immunity and collagen formation; also provides polyphenols and carotenoids, which have antioxidant and anti-inflammatory effects;

• Balsamic vinegar: contains acetic acid and polyphenols that may help regulate blood sugar, support digestion, and reduce inflammation when used regularly in small amounts.