Mediterranean Veggie
A vibrant, wholesome sandwich packed with fresh vegetables, tangy feta, and Mediterranean seasonings, offering a healthy, plant-based option for lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 sandwiches
- Category: Main Dish
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Whole grain, sourdough, or ciabatta bread
1/2 cup hummus
1/4 cup feta cheese, crumbled
1/2 cucumber, thinly sliced
1 tomato, thinly sliced
1/4 red onion, thinly sliced
1/4 cup roasted red peppers
1/4 cup Kalamata olives, pitted and sliced
1 cup baby spinach or mixed greens
1 tablespoon olive oil
1 teaspoon balsamic vinegar (optional)
Salt, to taste
Pepper, to taste
1 teaspoon dried oregano or fresh herbs (optional)
Instructions
- Lightly toast the bread if desired.
- Spread a generous layer of hummus on one or both slices of bread.
- Layer the spinach or mixed greens, cucumber, tomato, red onion, roasted red peppers, and olives on one slice of bread.
- Sprinkle with crumbled feta cheese and season with salt, pepper, and oregano or fresh herbs.
- Drizzle with olive oil and balsamic vinegar, if using.
- Top with the second slice of bread, press gently, and cut in half.
- Serve immediately.
Notes
- For a vegan option, skip the feta or use a plant-based alternative.
- Add protein by including grilled tofu, tempeh, or chickpeas.
- Swap hummus with baba ganoush, tzatziki, or vegan cream cheese for different flavors.
- Add a spicy kick with sliced pepperoncini or harissa drizzle.
- For a low-carb option, wrap the fillings in lettuce leaves instead of bread.
Nutrition
- Serving Size: 1 sandwich
- Calories: 350
- Sugar: 6g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 15mg
Find it online: https://thefamilycooking.com/mediterranean-veggie/
