Veggie & Hummus Sandwich Recipe
Veggie & Hummus Sandwich
Veggie & Hummus Sandwich Recipe: A Heart-Healthy Lunch
This tall stack of vegetables and hummus is the perfect vegetarian option for a heart-healthy lunch that’s easy to pack and customize. Adjust the flavor with different hummus varieties and vegetables depending on your tastes.
Nutrition Profile:
Ideal for heart health,
Diabetes-friendly,
Dairy-free, soy-free,
High in fiber, vegan,
Vegetarian,
Low-calorie,
Egg-free.
Building Your Perfect Veggie & Hummus Sandwich
This sandwich combines a fiber-rich, nutrient-dense base with customizable layers. Here’s the essential structure and a few creative options:
1. The Bread
Choose whole-grain bread for added fiber and a nutty taste. A firm country loaf adds texture, though any whole-grain option works well.
2. The Spread
For extra creaminess, use a mix of hummus and mashed avocado. This combo helps keep veggies in place and acts as a barrier to prevent sogginess. Don’t have avocado? Double up on hummus or try a dollop of whipped cream cheese. Spread the chosen toppings on both bread slices to keep everything balanced and flavorful.
3. The Veggies
For a basic filling, we like salad greens, shredded carrots, cucumber, and red bell pepper. Other options include spinach, sprouts, thin-sliced radish, and herbs like basil. For a tangy kick, try adding banana peppers or pickles, but remember these add extra sodium. Stick to a few favorites to avoid overwhelming the sandwich. For wetter veggies, like tomatoes, pat them dry to keep the bread fresh.
Make-Ahead Tips:
Yes, this sandwich is a great option for meal prep! You can assemble and store it in the fridge for up to 4 hours or keep it fresh on the go in a container with a cooler pack.
Ingredients:
- 2 slices whole-grain bread
- 3 tablespoons hummus
- ¼ avocado, mashed
- ½ cup mixed salad greens
- ¼ medium red bell pepper, thinly sliced
- ¼ cup cucumber slices
- ¼ cup shredded carrot
Directions:
- Spread hummus on one slice of bread and mashed avocado on the other.
- Layer greens, bell pepper, cucumber, and carrot on the bread.
- Close the sandwich, slice in half, and enjoy!
Nutrition (per serving):
- Calories: 325
- Fat: 14g
- Carbohydrates: 40g
- Protein: 13g
This wholesome veggie and hummus sandwich is a simple, customizable, and nutritious meal option that’s easy to take on the go!
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