Veggie Hummus Sandwich
A refreshing and crunchy sandwich packed with creamy hummus and a garden-fresh mix of cucumber, tomato, and sprouts. It's a quick, healthy, and satisfying lunch ready in minutes.
For 1 serving
Prepare the fresh vegetables.
Wash and pat dry all your vegetables. Thinly slice the cucumber, tomato, and red onion. Have the sprouts and lettuce ready.
TIPPatting the cucumber and tomato slices with a paper towel is key to preventing a soggy sandwich.Build your sandwich.
- Lay out the two slices of whole-wheat bread.
- Spread the hummus evenly across both slices, edge to edge.
- On one slice, layer the romaine lettuce, tomato slices, cucumber, red onion, and mung bean sprouts.
- Squeeze the fresh lemon juice over the vegetables and add a pinch of black pepper.
Close, slice, and serve.
Place the second slice of bread, hummus-side down, on top of the vegetables. Press down gently, slice in half, and serve immediately.
TIPUse a serrated knife for a clean cut that doesn't squish the ingredients.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Toasting the bread slightly adds a nice crunch and helps it hold up to the fillings.
- 2For extra flavor, try adding a few fresh basil or mint leaves.
- 3If packing for lunch, keep the hummus and veggies separate from the bread and assemble just before eating to prevent sogginess.
- 4Avocado makes a great creamy addition. Add a few thin slices for healthy fats.
Adapt it for your goals.
Gluten free
Simply use your favorite certified gluten-free bread to make this sandwich completely gluten-free.
high proteinHigh protein
Add a layer of mashed chickpeas or a slice of grilled tofu to the sandwich for an extra boost of plant-based protein.
kid friendlyKid friendly
Cut the sandwich into fun shapes with cookie cutters and use a milder hummus. You can also shred the cucumber and carrots to make them easier to eat.
Why this is on our healthy list.
High in Fiber
Whole-wheat bread and a variety of fresh vegetables provide a significant amount of dietary fiber, which is essential for digestive health and helps keep you feeling full.
Good Source of Plant Protein
Hummus, made from chickpeas, is a great source of plant-based protein, which is important for muscle repair and overall energy levels.
Rich in Vitamins & Minerals
The abundance of fresh vegetables like tomatoes, lettuce, and sprouts makes this sandwich a powerhouse of vitamins A and C, as well as other essential antioxidants.
Frequently asked questions
Yes, it's a very healthy choice. It's packed with fiber from whole-wheat bread and vegetables, plant-based protein from hummus, and essential vitamins and minerals. It's a balanced meal that's both satisfying and nutritious.
