Mediterranean Veggie Sandwich With Hummus

Name: Mediterranean Veggie Sandwich With Hummus
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 2 slices whole wheat bread; 3 tablespoons hummus (garlic or roasted red pepper work well!); 2 tablespoons kalamata olives, pitted and halved; 1/4 cup roasted red peppers, drained and sliced; 5 slices cucumber; 1/2 cup baby spinach; olive oil; freshly cracked black pepper

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This Mediterranean Veggie Sandwich with Hummus is vegan, heart-healthy and everything you could want in a sandwich – it’s creamy, fresh and super satisfying!

two halves of a mediterranean veggie sandwich on a round wooden plate

I have always been, and will forever be, a sandwich kinda girl. Nothing hits the spot better than the perfect combination of flavours and textures all snuggled into a delicious carby vessel (aka bread <3).

What makes sandwiches even better – they are super portable and make for a great work or school lunch on the go.

ingredients for mediterranean veggie sandwich with hummus placed on a marble counter

Mediterranean Veggie Sandwich Ingredients

This Mediterranean Veggie Sandwich with Hummus hits every flavor note with:

creamy hummus (any flavour, garlic or roasted red pepper work especially well)
salty briney olives
sweet roasted red peppers (I buy canned, homemade works too!)
crunchy and refreshing cucumbers
mild and earthy spinach
hearty wholegrain bread (turn it into a roll or wrap if you like!)

It’s got all the elements of a super satisfying and delicious bite.

wooden plate with two slices of bread, one topped with hummus, olives and red peppers, the other with spinach and cucumber.

How To Meal Prep This Recipe

In order to keep our sandwich fresh, I wouldn’t recommend fully preparing this one in advance (there’s nothing worse than a three-day-old soggy sandwich). Stick to prepping the components to keep everything fresh and crunchy, while also making assembly a breeze.

Mediterranean Veggie Sandwich Prep List

Here’s what I would do to prep these sandwiches in advance:

olives – drain and slice in half (remove pit too, if not already pitted)
roasted red peppers – drain and slice into strips
cucumber – slice into rounds

After prepping, store all components separately in airtight containers in the fridge. On the day of assembly, all ingredients are ready for you to live out your sandwich artist dreams.

Shelf Life Note – With the amount of “wet” ingredients in this sandwich, it is best eaten the same day it is made.

cross-section view of a sandwich being held over top of the plate

Frequently Asked Questions

What kind of bread is best for this recipe?

I love using whole wheat bread for the taste and added fiber but most types will work well here. Choose something a bit heartier to stand up to all of the toppings, or make sure to toast your bread first. You could use sliced bread, rolls (like ciabatta) or even a flour tortilla and turn into a wrap.

What makes this a Mediterranean dish?

This sandwich contains ingredients that are traditional to the Mediterranean region (hummus, olives, cucumbers).

As a whole, this meal also respects the Mediterranean Diet, which is a heart-healthy eating pattern that emphasizes fresh fruits and vegetables, whole grains, plant-based proteins and healthy fats (like olive oil!)

What other toppings would go well in this sandwich?

Try adding other veggies like sliced tomato, red onion, lettuce or sprouts. Add in some avocado or cheese for extra creaminess. For an extra flavour boost, add sundried tomato or a splash of balsamic or red wine vinegar.

What do you serve with this dish?

Serve with your favourite sandwich side! Soup, salad, veggies and dip, or even sweet potato fries would pair perfectly.