Mediterranean Veggie Sandwich
A vibrant, satisfying sandwich layered with homemade hummus, freshly roasted peppers, crisp vegetables, and tangy feta on hearty whole wheat bread. This recipe captures the sun-kissed flavors of the Mediterranean, perfect for a healthy and delicious lunch made from scratch.
For 4 servings
Prepare the Chickpeas
- Soak the dried chickpeas in plenty of water overnight, or for at least 8 hours.
- Drain the soaked chickpeas and rinse them well.
- Place them in a pot, cover with fresh water, and bring to a boil. Cook for about 20-25 minutes or until tender. Drain and set aside.
Roast the Red Peppers
- Preheat your oven to 400°F (200°C).
- Cut the bell peppers in half, remove seeds and stems.
- Place them cut-side down on a baking sheet, drizzle with 1 tbsp of olive oil.
- Roast for 20-25 minutes, until the skins are blistered and charred.
- Remove from oven, let them cool slightly, then peel off the skins and slice the peppers.
Make the Hummus
- In a food processor, combine the cooked chickpeas, tahini, garlic, 2 tbsp lemon juice, and 2 tbsp olive oil.
- Blend until smooth. Add 2-4 tablespoons of water, one at a time, to reach your desired consistency.
- Season with optional salt and a pinch of black pepper. Blend again briefly.
Assemble the Sandwiches
- Lay out the 8 slices of whole wheat bread. You can lightly toast them if you prefer.
- Spread about 2 tablespoons of fresh hummus on one side of 4 bread slices.
- Layer with baby spinach, cucumber slices, and the roasted red pepper slices.
- Sprinkle the Kalamata olives and crumbled feta cheese over the vegetables.
Finish and Serve
- Drizzle the remaining 1 tbsp olive oil and 1 tbsp lemon juice over the fillings.
- Sprinkle with dried oregano and freshly ground black pepper.
- Top with the remaining 4 slices of bread. Press down gently, slice in half, and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a sturdy bread like sourdough or ciabatta to hold all the fillings without getting soggy.
- 2Pat the cucumber and roasted peppers with a paper towel to remove excess moisture before adding them to the sandwich.
- 3For meal prep, make the hummus and roast the peppers ahead of time. Store them in the fridge and assemble sandwiches when ready to eat.
- 4Don't over-blend the hummus if you prefer a bit of texture.
- 5For extra flavor, add a few fresh basil or mint leaves to your sandwich.
Adapt it for your goals.
Vegan
Omit the feta cheese or use a plant-based feta alternative to make this sandwich completely vegan.
gluten freeGluten free
Use your favorite gluten-free bread to make a delicious gluten-free version of this sandwich.
high proteinHigh protein
Add a layer of sliced, grilled chicken breast or extra chickpeas to the filling for a protein boost.
quickQuick
If you're short on time, use high-quality store-bought hummus and jarred roasted red peppers.
Why this is on our healthy list.
Rich in Fiber
The whole wheat bread, chickpeas, and fresh vegetables provide a high amount of dietary fiber, which is excellent for digestive health and promoting a feeling of fullness.
Heart-Healthy Fats
Loaded with monounsaturated fats from olive oil, tahini, and olives, this sandwich supports cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Antioxidants
The colorful array of vegetables like spinach and red peppers delivers essential vitamins (like A and C) and antioxidants that help fight inflammation and protect cells from damage.
Good Source of Plant-Based Protein
Hummus made from chickpeas provides a solid source of plant-based protein, which is crucial for muscle repair and overall body function.
Frequently asked questions
Yes, this sandwich is very healthy. It's packed with fiber from whole wheat bread and vegetables, healthy fats from olive oil and olives, and plant-based protein from hummus. It's a well-rounded and nutritious meal.
