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:

  1. Spread hummus on one slice of bread and mashed avocado on the other.
  2. Layer greens, bell pepper, cucumber, and carrot on the bread.
  3. 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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