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Mediterranean Veggie Sandwich

Delicious Mediterranean Veggie Sandwich for Quick Healthy Meals

Enjoy a quick and satisfying Mediterranean Veggie Sandwich, packed with vibrant veggies and hummus.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 sandwiches
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bread
  • 2 slices Whole Wheat Bread Feel free to use gluten-free bread if needed.
For the Spread
  • 1/4 cup Hummus Roasted garlic hummus is a delightful twist.
For the Veggies
  • 1 medium Roma Tomato Heirloom or cherry tomatoes work well too.
  • 1 medium Mini Cucumber Consider dill pickle slices for added zest.
  • 1/4 medium Red Onion Green onions can offer a milder alternative.
  • 1/4 cup Roasted Red Pepper Fresh red bell pepper is a lighter option.
  • 1 handful Arugula Spinach or mixed greens are great substitutes.
For the Topping
  • 1/4 cup Tofu Feta or Regular Feta You can omit it for a lighter, vegan sandwich.

Equipment

  • Knife
  • Cutting Board

Method
 

Step‑by‑Step Instructions
  1. Slice the Roma tomato, mini cucumber, red onion, and roasted red pepper to about 1/4 inch thick.
  2. Take two slices of whole wheat bread and lay them flat. Spread a layer of hummus on one slice.
  3. On top of the hummus layer, arrange the sliced veggies: start with the red onion, followed by the roasted red pepper, cucumber, and tomato. Top with arugula.
  4. Place the second slice of bread on top, hummus side facing the veggies, and press down gently to assemble.
  5. Cut the sandwich diagonally and serve immediately, or wrap tightly for on-the-go freshness.

Nutrition

Serving: 1sandwichCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 400mgFiber: 6gSugar: 3gVitamin A: 200IUVitamin C: 15mgCalcium: 70mgIron: 2mg

Notes

Customize by mixing in different veggies or hummus flavors to make it your own.

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