This Mediterranean Veggie Sandwich is not only healthy, it is extremely tempting. Fluffy whole grain bread, zesty lemon hummus and crisp veggies all come together for an easy and delicious lunch.
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The topic of healthy eating comes up as a discussion quite bit for me.
Not only am I very passionate about this subject, but also so many of my readers are either looking for healthy eating inspiration or struggling with the idea of what healthy eating should look like for them.
I have worked for 29 years in the food industry in one form or another between counseling people with weight loss, preparing food, listening to their concerns about food and/or creating recipes.
With this experience this is what I know to be true, we all all unique individuals and where one diet approach may work phenomenally for you, it may be complete torture for another.
The one common thread through all approaches is eating plenty of veggies.
That is the beauty of the Mediterranean Diet, emphasis on eating plenty of veggies and that is what this Mediterranean Veggie Sandwich offers.
I love that it is light and yet filling, offers plenty of vegetables and is incredibly delicious.
What is a Vegan Sandwich
A Vegan sandwich is a sandwich free of meat, eggs, cheese and any animal derived ingredients. This Mediterranean Veggie Sandwich fits perfectly into a Vegan meal plan but is very much loved by meat eaters also.
How To Make Mediterranean Veggie Sandwich
Making this Mediterranean Veggie Sandwich is very simple. Here are the steps.
- Prepare 1 batch of Lemon Dill Hummus or use your favorite flavored hummus.
- Spread 2 slices of whole grain bread with hummus.
- Layer on sliced avocado, tomato and cucumber slices. Add in sprouts, pickle and red onion slices.
- Salt and pepper to taste and enjoy!
Best Whole Grain Bread To Choose
Before I get into the bread that I not only love but recommend, let me first say how important it is to choose the best quality bread that still fits within your budget. We have all been in that situation where finances are tight and buying organic is just not feasible. The next easiest approach is to look for bread that has whole grains, has as minimal of ingredients as possible and you can pronounce the ingredients. If you can make your bread at home, even better.
- Dave’s Organic Whole Grain Bread– I am seriously LOVING this bread for it’s quality ingredients, great taste and texture. Many grocery store now carry it and Costco has it at the best price I have seen.
- Oroweat Organic Breads
- Ezekiel Bread
Healthy Sandwich Fillings
Recipes like this veggie sandwich should be tailored to reflect your individual taste preferences. Keeping this in mind, pick and chose your favorite healthy toppings from the list below. Just know, a combination of crunchy to softer ingredients tends to make the most satisfying veggie sandwiches.
- avocado slices
- tomato slices
- cucumber slices
- onion slices
- Greek Fire Roasted Peppers
- Olive Spread
- shredded carrots
- sun dried tomatoes
- Roasted Red Peppers
- Roasted Sweet Potato Slices
Commonly Asked Questions About Making Mediterranean Veggie Sandwich
I am not a Vegan. Will I still enjoy this sandwich?
Personally I feel that as long as you enjoy vegetables you will love this sandwich. It’s full of flavor, satisfying while also being a lighter meal. My favorite times to prepare this sandwich is on meatless meal days, when trying to get back on track with wholesome eating after a Holiday, while loosing weight and on hot summer days.
Can sandwich bread be frozen?
Absolutely! In fact, it is one of the best ways to ensure your bread does not mold if you do not use it right away. Simply freeze it is own bag and remove slices about a half hour before use to allow for defrosting time or lightly toast.
What type of cheese would go well on this Veggie Sandwich?
Cheese that has a little stronger or more unique flavor works best in this veggie sandwich. Some of my favorites are crumbled Feta, Havarti, Muenster, Colby and Provolone.
Does this Mediterranean Veggie Sandwich work well as a work lunch?
Yes, it one of my favorite lighter lunches or dinners during hot summer months. The best approach as a work lunch, prepare and then pack each of the ingredients separately and then assemble just before eating. This is a huge help for doing so.
More Fun Sandwiches
Mediterranean Veggie Sandwich
- 2 slices whole grain bread
- 4 tbsp lemon Dill Hummus
- 1/2 med avocado *sliced
- 1 med heirloom tomato *sliced
- 1/4 cup English cucumber *sliced
- handful sprouts *I used pee shoot sprouts
- 2 slices red onion
- 2 slices pickles
- salt & pepper to taste
- Spread 2 tbsp of hummus on each slice of bread. Layer with remaining vegetables. Salt and pepper to taste.