Mediterranean Veggie Sandwich
A vibrant, satisfying sandwich loaded with grilled Mediterranean vegetables, tangy feta cheese, and a creamy hummus spread. All tucked between slices of toasty, crusty bread, this is a hearty and healthy meal that comes together quickly.
For 4 servings
- prep
Prep the vegetables.
1.Slice zucchini into 1/4-inch thick rounds.2.Seed and quarter bell peppers into flat pieces.3.Slice eggplant into 1/2-inch thick rounds.4.Slice red onion into 1/2-inch thick rounds, keeping rings intact. - grill · ~8 min
Grill the vegetables.
1.Preheat a grill pan over medium-high heat.2.Brush both sides of all vegetable slices with olive oil and season with salt and pepper.3.Grill vegetables in batches until tender and charred, about 3-4 minutes per side.4.Remove from heat and set aside. - prep · ~2 min
Toast the bread.
1.Slice the ciabatta rolls in half horizontally.2.Place cut-side down on the grill pan for 1-2 minutes until lightly toasted and marked.3.Remove from heat.TIPToasting the cut side prevents the bread from getting soggy from the hummus and tomato juices. - assemble
Assemble the sandwiches.
1.Spread a generous layer of hummus on the cut side of both the top and bottom halves of each roll.2.Layer the bottom half with grilled eggplant, zucchini, bell pepper, and red onion.3.Add slices of fresh tomato and a handful of mixed greens.4.Sprinkle crumbled feta cheese over the greens.5.Close the sandwich with the top half of the roll and press down gently. - serve
Serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Slice eggplant and zucchini to uniform thickness for even grilling.
- 2Let grilled vegetables cool slightly before assembling to avoid wilting the greens.
- 3Pat tomato slices dry with a paper towel to prevent a soggy sandwich.
- 4For deeper char, don't move the vegetables while grilling; let them sear undisturbed.
- 5Make ahead by grilling vegetables up to 2 days in advance; store in the fridge.
- 6Use a wide spatula to flip the delicate grilled eggplant rounds without breaking them.
Adapt it for your goals.
High-protein
Add grilled chicken breast or chickpeas tossed in olive oil and za'atar for extra protein without altering the Mediterranean profile.
veganVegan
Replace feta with a tangy vegan feta or a dollop of tahini sauce. The sandwich remains hearty and flavorful.
low carbLow-carb
Serve the grilled vegetables and toppings over a bed of mixed greens instead of bread for a light, keto-friendly salad.
gluten freeGluten-free
Use sturdy gluten-free ciabatta or thick slices of grilled eggplant as the 'bread' to hold the fillings.
Why this is on our healthy list.
Rich in Dietary Fiber
Eggplant, zucchini, and bell peppers provide a solid dose of fiber, supporting healthy digestion and satiety.
Good Source of Antioxidants
The colorful vegetables supply a range of antioxidants like beta-carotene and anthocyanins, which help combat oxidative stress.
Heart-Healthy Fats
Olive oil and hummus contribute unsaturated fats that may support cardiovascular health.
Calcium from Feta
Feta cheese adds calcium for bone health, while its strong flavor means a little goes a long way.
Frequently asked questions
Yes. Use a large cast-iron or non-stick skillet over medium-high heat. You'll still get nice char marks if the pan is hot and dry.
