MEDITERRANEAN HUMMUS AND VEGGIE SANDWICH
The Mediterranean Hummus and Veggie Sandwich is a fresh, flavourful meal packed with wholesome ingredients and vibrant textures. Whole wheat bread forms a hearty base, providing fibre and a nutty taste. A generous layer of creamy hummus adds richness and plant-based protein, while crisp cucumber slices and juicy cherry tomatoes bring a refreshing crunch and a burst of natural sweetness. A drizzle of olive oil enhances the Mediterranean flavour profile, tying everything together with a silky, aromatic finish. This sandwich is perfect for a light lunch, snack or easy-to-make meal. It is nutritious, satisfying and customisable, making it ideal for those looking for a quick yet delicious plant-based option with simple ingredients and minimal prep. This sandwich is an excellent choice for busy days, whether enjoyed at home, packed for work or served at a casual brunch gathering.
RECIPE CATEGORY
Breakfast, Lunch, Snack, Brunch
SERVING SIZE
1 serving
CUISINE
Mediterranean, Middle Eastern, European
PREPARATION/TECHNIQUES
No-Cook, Assemble
OCCASION/HOLIDAY
Brunch, Healthy Eating, Quick Lunch, Summer Picnic, Light Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegan, Vegetarian, Quick & Easy, Dairy-Free
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Mediterranean Hummus and Veggie Sandwich:
- 1 slice whole wheat bread
- 1 tbsp hummus
- 2 slices cucumber
- 2 cherry tomatoes sliced
- 1 tsp olive oil
- ¼ tsp sea salt (optional for extra flavour)
- ¼ tsp black pepper (optional for seasoning)
- ½ tsp lemon juice (optional for a citrusy touch)
- 1 tbsp fresh basil or parsley (optional, for garnish)
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Protein: 6g
- Carbohydrates: 28g
- Fibre: 5g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 210mg
- Sugar: 3g
- Vitamin C: 12% DV
PREPARATION
- Prepare The Bread: Lightly toast the whole wheat bread for a slightly crisp texture, if desired.
- Spread The Hummus: Evenly spread a generous layer of hummus on one side of the bread.
- Layer The Vegetables: Arrange cucumber slices over the hummus, followed by sliced cherry tomatoes.
- Drizzle With Olive Oil: Lightly drizzle olive oil over the vegetables for added flavour and richness.
- Season And Garnish: Sprinkle sea salt, black pepper and lemon juice if using, then top with fresh basil or parsley for extra freshness.
- Serve And Enjoy: Eat open-faced or add another slice of bread to make a complete sandwich.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
Here are some tips for the preparation of Mediterranean Hummus and Veggie Sandwich:
- Use Fresh, High-Quality Ingredients: Freshly made hummus and organic vegetables enhance the flavour and nutritional value.
- Perfectly Balanced: Adjust hummus quantity based on preference for a richer or lighter taste.
- Add Texture: Toasting the bread adds a crunchy contrast to the creamy hummus and juicy tomatoes.
- Customise The Seasoning: A dash of zaatar, cumin or paprika can elevate the Mediterranean flavours.
- Pair With A Side: For a complete meal, serve with a green salad, olives or a bowl of soup.
- Meal-Prep Friendly: Store ingredients separately and assemble fresh to prevent the bread from becoming soggy.
VARIATIONS
- High-Protein Option: Add sliced avocado or a handful of chickpeas for extra protein.
- Gluten-Free Version: Use gluten-free bread or lettuce wraps as a substitute.
- Spicy Twist: Spread a layer of harissa or add sliced jalapeños for heat.
- Nutty Crunch: Sprinkle sesame seeds or chopped walnuts for added texture.
- Extra Veggies: Include shredded carrots, arugula or roasted red peppers.
- Dairy-Free Creamy Alternative: Use a dollop of tahini instead of hummus for a nutty flavour.
PREPPING AND STORAGE
- Refrigeration: Store prepped ingredients separately in airtight containers for up to 2 days. Assemble just before eating for the best texture.
- Freezing: Not recommended, as hummus and fresh vegetables do not freeze well.
- Meal Prep Tip: Pack hummus and toppings separately to maintain freshness; spread just before eating.