Mediterranean Veggie

Why You’ll Love This Recipe

This recipe delivers a burst of Mediterranean flavor with every bite. It’s loaded with colorful, crisp vegetables and rich, briny ingredients like olives and feta. Whether you’re a vegetarian or just looking for a lighter, nutrient-dense meal, this sandwich is incredibly easy to make, full of texture, and endlessly customizable. Plus, it’s perfect for meal prep or quick on-the-go lunches.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Whole grain, sourdough, or ciabatta bread

• Hummus

• Feta cheese, crumbled

• Cucumber, thinly sliced

• Tomato, thinly sliced

• Red onion, thinly sliced

• Roasted red peppers

• Kalamata olives, pitted and sliced

• Baby spinach or mixed greens

• Olive oil

• Balsamic vinegar (optional)

• Salt

• Pepper

• Dried oregano or fresh herbs (optional)

directions

1. Lightly toast the bread if desired.

2. Spread a generous layer of hummus on one or both slices of bread.

3. Layer the baby spinach or greens, cucumber slices, tomato, red onion, roasted red peppers, and olives on one slice of bread.

4. Sprinkle with crumbled feta cheese and season with salt, pepper, and oregano or herbs.

5. Drizzle with a touch of olive oil and balsamic vinegar if using.

6. Top with the second slice of bread, press gently, and cut in half.

7. Serve immediately.

Servings and timing

This recipe makes 2 sandwiches and takes about 15 minutes to prepare.

Variations

• Vegan Option: Skip the feta or use a plant-based alternative.

• Add Protein: Add grilled tofu, tempeh, or chickpeas for an extra protein boost.

• Different Spread: Try baba ganoush, tzatziki, or vegan cream cheese instead of hummus.

• Spicy Version: Add sliced pepperoncini or a drizzle of harissa.

• Lettuce Wrap: Swap the bread for large lettuce leaves for a low-carb option.

storage/reheating

The Mediterranean Veggie sandwich is best when freshly made to preserve the texture of the vegetables. If storing, keep the components separate and assemble just before serving. Prepared sandwiches can be stored wrapped in plastic wrap in the refrigerator for up to 1 day. Reheating is not recommended as it may cause the vegetables to wilt.

FAQs

Can I make this sandwich in advance?

You can prep the ingredients ahead, but for best texture and flavor, assemble the sandwich just before serving.

What bread works best for this sandwich?

Whole grain, sourdough, or ciabatta offer great texture and flavor and hold up well to the fillings.

Is hummus necessary?

Hummus adds flavor and creaminess, but you can use any spread you like or skip it entirely.

Can I use store-bought roasted red peppers?

Yes, jarred roasted red peppers are convenient and delicious in this sandwich.

What other cheeses can I use?

Goat cheese or fresh mozzarella can be great substitutes for feta.

Can I grill the sandwich?

Yes, grilling can add a toasty texture and melt the cheese slightly for a new twist.

What vegetables can I add?

Zucchini, artichoke hearts, shredded carrots, or avocado all work well.

Is this sandwich gluten-free?

Use gluten-free bread to make it a gluten-free option.

How can I make this lower in sodium?

Use low-sodium olives and feta, and skip the added salt.

Can I serve this as a wrap instead?

Yes, wrap the filling in a large tortilla or flatbread for an easy-to-eat alternative.

Conclusion

The Mediterranean Veggie sandwich is a delicious, healthy, and colorful meal that brings the flavors of the Mediterranean to your table. It’s a quick, nutritious option that doesn’t sacrifice flavor, making it perfect for vegetarians and veggie lovers alike. With endless ways to customize it, this sandwich is sure to become a staple in your meal rotation.