Veggie & Hummus Sandwich

A Veggie & Hummus Sandwich is the perfect balance of delicious, healthy, and customizable. Packed with fiber-rich vegetables and the creamy goodness of hummus and avocado, this sandwich is a nutritious option for a quick lunch or a snack. Whether you prefer a classic hummus spread or want to experiment with different flavors, this sandwich is versatile enough to suit any palate.

Why You’ll Love This Recipe

This Veggie & Hummus Sandwich is not only incredibly healthy, but it’s also bursting with flavor and texture. The combination of whole-grain bread, creamy hummus, and mashed avocado creates a delightful base, while fresh vegetables like cucumbers, bell peppers, and carrots provide crunch and nutrition. Whether you need a quick lunch or a snack to keep you energized throughout the day, this sandwich is the perfect choice. It’s easy to make, heart-healthy, and fully customizable to match your tastes. Plus, it’s vegan, dairy-free, and suitable for those following various dietary needs.

Ingredients

• 2 slices of whole-grain bread (preferably a hearty, firm crust bread)

• 2 Tbsp hummus (regular or flavored)

• 1/4 ripe avocado, mashed

• 1/4 cup cucumber, thinly sliced

• 1/4 cup red bell pepper, thinly sliced

• 1/4 cup carrots, shredded or thinly sliced

• Handful of leafy greens (e.g., spinach, lettuce, or arugula)

• Optional: 1 tsp lemon juice (for avocado to prevent browning)

• Salt and pepper to taste

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

Directions

1. Prepare the Veggies:
   Wash and dry all vegetables thoroughly. To avoid sogginess, consider using a salad spinner to remove excess moisture from the vegetables. Slice the cucumber, red bell pepper, and carrots thinly. If using leafy greens, tear them into bite-sized pieces.

2. Toast the Bread (Optional):
   If you prefer a bit of crunch, lightly toast your slices of whole-grain bread in a toaster or on a grill.

3. Prepare the Spreads:
   Mash the avocado and mix in a squeeze of lemon juice to prevent browning. Spread the mashed avocado on one slice of bread. On the other slice, spread a generous layer of hummus.

4. Assemble the Sandwich:
   Layer the vegetables on top of the hummus, starting with the leafy greens and then adding the cucumbers, bell peppers, and carrots. You can add additional seasoning, such as salt and pepper, to taste.

5. Close and Serve:
   Place the avocado-spread slice of bread on top of the veggie-filled slice to form the sandwich. Press lightly to help the layers stick together. Slice the sandwich in half, serve immediately, and enjoy!

Servings and Timing

• Servings: 1 sandwich

• Prep Time: 10 minutes

• Total Time: 10 minutes

Variations

• Different Bread: If you prefer, switch up the bread! Try a hearty sourdough, whole-wheat, or even a gluten-free option to suit your dietary preferences.

• Flavored Hummus: Experiment with different types of hummus, like roasted red pepper, sun-dried tomato, or garlic hummus, to give the sandwich an extra kick.

• Add Protein: For extra protein, add a few slices of roasted chicken, tofu, or a boiled egg to your sandwich.

• Swap the Avocado: If you don’t have avocado on hand, try adding whipped cream cheese or a spread like tzatziki to boost the creaminess.

• Spicy Kick: Add a few slices of jalapeño or drizzle a bit of hot sauce on the veggies to give the sandwich a spicy flavor.

Storage/Reheating

• Storage: This sandwich is best enjoyed fresh, but you can store the ingredients separately in the fridge for up to 2 days. If preparing ahead, keep the avocado separate to avoid browning.

• Reheating: This sandwich doesn’t require reheating, but if you prefer it warm, wrap it in foil and heat it in the oven at 350ºF for 5-10 minutes.

FAQs

What can I use instead of whole-grain bread?

You can substitute whole-grain bread with any type of bread you prefer, such as sourdough, rye, or even a wrap. Gluten-free bread is also a good option for those with dietary restrictions.

How do I prevent the avocado from turning brown?

To prevent the avocado from browning, squeeze a little lemon or lime juice on it before assembling the sandwich. You can also store the sandwich in an airtight container to slow the process.

Can I use pre-made hummus?

Yes, you can definitely use store-bought hummus, but making your own hummus allows you to control the flavor and ingredients. Homemade hummus can be customized to your taste.

What if I don’t like some of the vegetables in this sandwich?

This recipe is fully customizable! You can swap out the cucumber, red bell pepper, and carrots for your favorite veggies, like tomatoes, onions, or even roasted vegetables.

Can I make this sandwich gluten-free?

Yes, just use a gluten-free bread option. Many grocery stores offer delicious gluten-free bread that works well for this sandwich.

How do I store leftovers?

If you have leftover sandwich ingredients, store the hummus, avocado, and veggies in separate containers in the fridge. Assemble the sandwich fresh when ready to eat.

Can I add cheese to this sandwich?

Yes, if you’re not following a vegan diet, adding cheese such as feta or goat cheese can enhance the flavor and make the sandwich even more delicious.

Is this sandwich suitable for a diabetic diet?

Yes, this veggie and hummus sandwich is a great choice for a diabetic-friendly meal, as it’s low in refined carbs and packed with fiber.

How can I make this sandwich more filling?

For a more substantial meal, add protein sources like grilled chicken, tofu, chickpeas, or a boiled egg.

Can I make this sandwich ahead of time?

You can prep the ingredients ahead of time, but it’s best to assemble the sandwich fresh to maintain the texture of the bread and prevent sogginess from the vegetables and spreads.

Conclusion

This Veggie & Hummus Sandwich is the perfect meal for anyone seeking a healthy, delicious, and customizable lunch. With fresh veggies, creamy spreads, and the option to mix and match ingredients, you can create your ideal sandwich every time. Not only does it satisfy your hunger, but it’s also packed with essential nutrients that contribute to heart and gut health. It’s easy to make, satisfying, and perfect for lunch on the go!