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Mediterranean Veggie Sandwich

Mediterranean Veggie Sandwich: Quick & Flavor-Packed Delight

Enjoy a Mediterranean Veggie Sandwich that's quick, satisfying, and packed with fresh vegetables and creamy hummus, perfect for a healthy meal.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 sandwiches
Course: Bread
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Sandwich Base
  • 2 slices Whole Wheat Bread Substitute with gluten-free bread if needed.
Spread
  • 1/2 cup Hummus Feel free to use store-bought or homemade.
Veggies
  • 1 cup Arugula Can swap with spinach or mixed greens.
  • 1 medium Roma Tomato Any ripe tomato variety works.
  • 1 small Mini Cucumber Pickles can be used as an alternative.
  • 1/4 medium Red Onion Green onions can be used for a milder taste.
  • 1/4 cup Roasted Red Pepper Jarred or fresh will do.
Vegan Feta
  • 1/3 cup Tofu Feta Regular feta can be used for non-vegan versions.

Equipment

  • butter knife

Method
 

Preparation Steps
  1. Wash and thinly slice the Roma tomato, mini cucumber, red onion, and roasted red pepper. Set aside.
  2. Spread a generous layer of hummus over one slice of whole wheat bread.
  3. Sprinkle crumbled tofu feta evenly on top of the hummus.
  4. Layer the sliced red onion, roasted red pepper, cucumber, and tomato on the tofu feta.
  5. Place a handful of fresh arugula on top of the layered veggies.
  6. Top with a second piece of whole wheat bread and press gently.
  7. Serve immediately, optionally with a side of salad or soup.

Nutrition

Serving: 1sandwichCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 450mgPotassium: 300mgFiber: 6gSugar: 3gVitamin A: 15IUVitamin C: 25mgCalcium: 10mgIron: 10mg

Notes

For optimal freshness, enjoy the sandwich immediately. If storing leftovers, wrap tightly in plastic wrap for 1-2 days in the fridge.

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