MEDITERRANEAN HUMMUS AND VEGETABLE SANDWICH
The Mediterranean Hummus And Vegetable Sandwich is a fresh and 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 and 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 Mediterranean Hummus And Vegetable 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, Brunch
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern, European
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Summer, Picnic, Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegan, Vegetarian, Quick & Easy, Dairy-Free
DISH TYPE
Sandwich
INGREDIENTS
The following are the ingredients required for the preparation of Mediterranean Hummus And Vegetable Sandwich:
- 30 grams | 1.06 ounces | 1 slice whole wheat bread
- 15 grams | 0.53 ounces | 1 tablespoon hummus
- 20 grams | 0.71 ounces | 2 slices cucumber
- 20 grams | 0.71 ounces | 2 cherry tomatoes, sliced
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 240 kilocalories
- Protein: 7.4 grams
- Fat: 11.5 grams
- Saturated Fat: 1.9 grams
- Carbohydrate: 29.7 grams
- Sugars: 6.9 grams
- Fibre: 5.8 grams
- Sodium: 515 milligrams
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.
PREPARATION TIME
5 minutes
COOKING TIME
None
TIPS
Here are some tips for the preparation of Mediterranean Hummus And Vegetable Sandwich:
- Use Fresh And 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-Preparation 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 Vegetables: 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 because hummus and fresh vegetables do not freeze well.
- Meal Preparation Tip: Pack hummus and toppings separately to maintain freshness; spread just before eating.
