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MEDITERRANEAN HUMMUS AND VEGGIE SANDWICH
03

MEDITERRANEAN HUMMUS AND VEGGIE SANDWICH

NUTRITION
HEALTHY RECIPES
Feb 09, 2025

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.

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