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Mediterranean Veggie Sandwich

Mediterranean Veggie Sandwich That Packs a Flavor Punch

This Mediterranean Veggie Sandwich is a quick and satisfying vegan option packed with vibrant veggies and rich flavors.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 sandwiches
Course: Snacks
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 slices Whole Wheat Bread or any vegan-friendly bread
For the Spread
  • 1/2 cup Hummus try roasted garlic hummus for variety
For Freshness
  • 1 whole Roma Tomato substitute with heirloom or cherry tomatoes
  • 1 whole Mini Cucumber or dill pickle slices
  • 1/4 whole Red Onion green onions as a milder alternative
  • 1/4 cup Roasted Red Pepper or fresh red bell pepper
  • 1 cup Arugula or spinach/mixed greens
For the Cheese
  • 1/4 cup Tofu Feta or Regular Feta omit for a lighter sandwich

Equipment

  • Knife
  • Cutting board
  • platter

Method
 

Step‑by‑Step Instructions
  1. Begin by thinly slicing the Roma tomato, mini cucumber, red onion, and roasted red pepper.
  2. Take two slices of whole wheat bread and lay them flat. Spread a generous layer of hummus on one slice.
  3. Layer your fresh slices of red onion, roasted red pepper, cucumber, and tomato evenly on top of the hummus spread.
  4. Carefully place the second slice of whole wheat bread on top and gently press down.
  5. Using a sharp knife, diagonally cut the sandwich in half for easier handling.

Nutrition

Serving: 1sandwichCalories: 300kcalCarbohydrates: 45gProtein: 10gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 500mgPotassium: 400mgFiber: 7gSugar: 5gVitamin A: 2000IUVitamin C: 15mgCalcium: 50mgIron: 2mg

Notes

Use the freshest vegetables for the best taste and wrap leftovers tightly in plastic wrap to maintain freshness.

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