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Mediterranean Veggie Sandwich

Mediterranean Veggie Sandwich: Quick, Fresh & Flavorful Bliss

This Mediterranean Veggie Sandwich is a quick, satisfying, and customizable plant-based meal perfect for lunch.
Prep Time 10 minutes
Total Time 10 minutes
Servings: 1 sandwiches
Course: Lunch
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Bread
  • 2 slices Whole Wheat Bread or vegan-friendly options like sourdough or gluten-free bread
For the Spread
  • 1/4 cup Hummus consider roasted garlic hummus for a flavorful twist
For the Veggies
  • 1 medium Roma Tomato or heirloom or cherry tomatoes for variety
  • 1 medium Mini Cucumber or dill pickle slices for a zesty flavor
  • 1/4 medium Red Onion or green onions for a milder alternative
  • 1/4 cup Roasted Red Pepper or fresh red bell pepper for a lighter touch
  • 1 cup Arugula or spinach or mixed greens instead
For the Topping
  • 1/4 cup Tofu Feta or Regular Feta omit for a lighter vegan-friendly version

Equipment

  • Knife
  • cutting board
  • plate

Method
 

Step‑by‑Step Instructions
  1. Begin by thinly slicing your Roma tomato, mini cucumber, red onion, and roasted red pepper into approximately 1/4 inch thick pieces.
  2. Lay two slices of whole wheat bread flat on a clean surface, and spread a generous scoop of hummus evenly across one slice.
  3. Layer the sliced Roma tomato, cucumber, red onion, and roasted red pepper on top of the hummus-smeared slice, then add fresh arugula.
  4. Place the second slice of bread on top of the layered veggies and gently press down to meld the ingredients together.
  5. Slice the completed sandwich diagonally using a sharp knife and serve immediately.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 12gSodium: 600mgPotassium: 500mgFiber: 8gSugar: 4gVitamin A: 1500IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

This sandwich is endlessly customizable and perfect for meal prep or unexpected gatherings.

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