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Veggie and Hummus Sandwich Recipe

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The Ingredients:

One reader, Aggie Do says:

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This veggie and hummus sandwich recipe is a game-changer! The combination of fresh veggies, creamy hummus, and hearty whole grain bread is simply divine. It’s a healthy and satisfying meal that’s perfect for lunch or a quick dinner. I highly recommend trying it out!

Aggie Do

Techniques Required

How to assemble the sandwich: Layer the hummus, cheese, spinach, carrots, cucumber, avocado, tomato, red onions, and broccoli between the bread slices to create a delicious and satisfying sandwich.

How to spread hummus over bread slices: Use a butter knife or a spoon to evenly spread the hummus over the bread slices, ensuring that it covers the entire surface for a flavorful base.

How to season the sandwich ingredients: Lightly sprinkle salt over the sandwich ingredients to enhance the flavors and bring out the natural taste of the vegetables.

How to serve immediately: Once the sandwich is assembled, serve it promptly to enjoy the fresh and vibrant flavors of the vegetables and hummus.

How To Make Veggie and Hummus Sandwich

Pack a healthy lunch for your kids to eat at school. They will love this healthy hummus sandwich because it is creamy and flavorful. We guarantee it.

Preparation: 20 minutes
Cooking:
Total: 20 minutes

Serves:

Ingredients

Instructions

    1. Spread hummus over bread slices. Divide sandwich ingredients over two of the slices, season lightly with salt to taste.
    1. Top with remaining slices. Serve immediately.

Nutrition

    • Calories: 2944.77kcal
    • Fat: 64.36g
    • Saturated Fat: 15.62g
    • Monounsaturated Fat: 18.59g
    • Polyunsaturated Fat: 21.61g
    • Carbohydrates: 450.80g
    • Fiber: 83.16g
    • Sugar: 69.22g
    • Protein: 145.40g
    • Cholesterol: 19.32mg
    • Sodium: 4193.57mg
    • Calcium: 1298.37mg
    • Potassium: 3220.97mg
    • Iron: 27.05mg
    • Vitamin A: 424.79µg
    • Vitamin C: 27.34mg

Technique Tip for Veggie and Hummus Sandwich Recipe

When preparing your veggie and hummus sandwich, it’s important to consider the texture of your ingredients. For instance, carrots and broccoli can be a bit hard and crunchy, which might not be to everyone’s liking in a sandwich. To soften them, you could lightly steam or sauté them before adding to your sandwich. This will not only make your sandwich easier to eat but also help to release the flavors of these vegetables, enhancing the overall taste of your sandwich. Additionally, when spreading your hummus on your bread, ensure it’s evenly spread to every corner of the bread. This ensures that every bite has a balanced flavor.

How to save time on making Veggie and Hummus Sandwich Recipe

Plan ahead: Prepare a weekly meal plan to streamline your grocery shopping and meal prep. This will help you save time and reduce food waste.

Prep in advance: Wash, chop, and store your veggies and fruits in advance, so they are ready to use when you need them. This will save you time during the busy week.

One-pot meals: Opt for recipes that require minimal dishes and cook everything in one pot or pan. This will save you time on cleanup and cooking.

Batch cooking: Cook large batches of grains, beans, or proteins and store them in the fridge or freezer for quick and easy meal assembly throughout the week.

Use kitchen gadgets: Invest in time-saving kitchen gadgets like a food processor, blender, or Instant Pot to expedite meal preparation.

Substitute Ingredients For Veggie and Hummus Sandwich Recipe

  • whole grain bread – Substitute with multigrain bread: Multigrain bread is a good substitute for whole grain bread as it offers a similar hearty texture and nutty flavor, while also providing additional grains and seeds for extra nutritional benefits.
  • hummus – Substitute with white bean dip: White bean dip can be used as a substitute for hummus, offering a similar creamy texture and savory flavor, while adding a unique twist to the sandwich.
  • havarti or provolone cheese – Substitute with smoked gouda cheese: Smoked gouda cheese can be used as a substitute for havarti or provolone, providing a rich and smoky flavor that complements the other ingredients in the sandwich.
  • spinach – Substitute with arugula: Arugula can be used as a substitute for spinach, offering a peppery and slightly bitter flavor that adds a different dimension to the sandwich.
  • carrots – Substitute with bell peppers: Bell peppers can be used as a substitute for carrots, providing a crunchy texture and sweet flavor that complements the other ingredients in the sandwich.
  • cucumber – Substitute with zucchini: Zucchini can be used as a substitute for cucumber, offering a similar crisp texture and mild flavor, while adding a unique twist to the sandwich.
  • avocado – Substitute with mashed peas: Mashed peas can be used as a substitute for avocado, offering a creamy texture and a slightly sweet flavor that complements the other ingredients in the sandwich.
  • tomato – Substitute with roasted red peppers: Roasted red peppers can be used as a substitute for tomatoes, providing a sweet and smoky flavor that adds depth to the sandwich.
  • salt – Substitute with garlic powder: Garlic powder can be used as a substitute for salt, adding a savory flavor to the sandwich without the need for additional sodium.
  • red onions – Substitute with shallots: Shallots can be used as a substitute for red onions, offering a milder and sweeter flavor that complements the other ingredients in the sandwich.
  • broccoli – Substitute with cauliflower: Cauliflower can be used as a substitute for broccoli, providing a similar crunchy texture and mild flavor, while adding a unique twist to the sandwich.

Best way to present Veggie and Hummus Sandwich Recipe

  1. Artful arrangement: Carefully arrange the vibrant vegetables and hummus on the plate, creating an eye-catching display that showcases the freshness and colors of the ingredients.
  2. Garnish with precision: Add a sprinkle of finely chopped red onions and broccoli to the plate, ensuring each element is meticulously placed to enhance the visual appeal of the dish.
  3. Elevate with edible flowers: Introduce a touch of elegance by incorporating delicate edible flowers as a garnish, adding a pop of color and a subtle hint of floral notes to the presentation.
  4. Incorporate texture: Introduce a contrasting element by incorporating a drizzle of olive oil over the sandwich, enhancing the visual appeal and adding a layer of complexity to the dish.
  5. Utilize negative space: Embrace the concept of negative space on the plate, allowing the vibrant colors and textures of the sandwich to take center stage, creating a visually striking presentation.

Best Tools for Veggie and Hummus Sandwich Recipe

  • Food processor: A food processor is a versatile kitchen tool that can be used for chopping, slicing, shredding, and pureeing various ingredients. It’s great for making hummus, chopping vegetables, and blending sauces.
  • Mixing bowl: A mixing bowl is essential for combining ingredients and tossing salads. It’s a versatile tool that can be used for various tasks such as marinating, mixing dressings, and preparing sandwich fillings.

Random Fact about Veggie and Hummus Sandwich Recipe:

Hummus is a versatile spread made from chickpeas, tahini, and various seasonings. It is a good source of plant-based protein and fiber, making it a nutritious addition to any sandwich.

Is Veggie and Hummus Sandwich Recipe Economical for Home Cooking:

The veggie and hummus sandwich recipe is highly cost-effective for a household. With affordable and readily available ingredients, it offers a nutritious and satisfying meal. The combination of spinach, carrots, cucumber, and avocado provides essential vitamins and minerals. The use of hummus adds a protein boost, making it a well-rounded option. The approximate cost for a household of 4 people is around $15, making it a budget-friendly choice. Overall Verdict: 9/10

Veggie and Hummus Sandwich Recipe:Healthy or Unhealthy?

This veggie and hummus sandwich recipe is a nutritious and well-balanced option for a quick meal. The whole grain bread provides fiber and complex carbohydrates, while the hummus offers a good source of protein and healthy fats. The variety of vegetables, including spinach, carrots, cucumber, avocado, tomato, red onions, and broccoli, contribute essential vitamins, minerals, and antioxidants to the sandwich.

However, there are a few areas where the recipe could be improved to make it even healthier:

  • Opt for low-sodium hummus to reduce the overall salt content of the sandwich
  • Use a whole grain bread that is high in fiber and low in added sugars
  • Consider using a reduced-fat cheese or omitting the cheese altogether to decrease the saturated fat content
  • Include a greater variety of colorful vegetables to increase the nutrient density of the sandwich
  • Add some lean protein, such as sliced turkey or grilled tofu, to make the sandwich more satiating and balanced

To further enhance the nutritional value of this sandwich, you could:

  • Spread mashed avocado on the bread instead of hummus for a dose of healthy monounsaturated fats
  • Add a handful of sprouts or microgreens for an extra boost of vitamins and minerals
  • Drizzle some balsamic vinegar or lemon juice over the vegetables for added flavor without increasing the calorie content
  • Experiment with different types of whole grain breads, such as sprouted grain or rye, to vary the texture and flavor profile of the sandwich

Editor's thoughts on Veggie and Hummus Sandwich Recipe

This veggie and hummus sandwich recipe is a delightful combination of fresh and flavorful ingredients. The creamy hummus pairs perfectly with the crunchy vegetables and hearty whole grain bread. The addition of havarti or provolone cheese adds a rich and savory element to the sandwich. Overall, this recipe offers a satisfying and nutritious option for a quick and delicious meal.

Enhance Your Veggie and Hummus Sandwich Recipe with These Unique Side Dishes:

Roasted Garlic Parmesan Asparagus: Tender asparagus spears roasted to perfection with a savory garlic parmesan crust.
Grilled Peach and Arugula Salad: Juicy grilled peaches paired with peppery arugula and a tangy vinaigrette for a refreshing side salad.
Creamy Tomato Basil Soup: Rich and velvety tomato soup infused with aromatic basil for a comforting accompaniment to the veggie and hummus sandwich.

Other Recipe Options to Veggie and Hummus Sandwich Recipe

Roasted Vegetable Quinoa Salad: This hearty salad is packed with roasted vegetables and protein-rich quinoa, making it a satisfying and nutritious meal.
Mango Salsa Chicken: Spice up your chicken dinner with this fresh and flavorful mango salsa, perfect for a summer barbecue or weeknight meal.
Creamy Tomato Basil Soup: Indulge in a comforting bowl of creamy tomato basil soup, made with ripe tomatoes and fresh basil for a burst of flavor.
Berry Chia Pudding: Enjoy a healthy and delicious dessert with this berry chia pudding, packed with antioxidants and omega-3 fatty acids for a guilt-free treat.

Suggested Dishes for Veggie and Hummus Sandwich Recipe

Appetizers:
Savory Stuffed Mushrooms: Delight your taste buds with these savory stuffed mushrooms, filled with a flavorful mixture of herbs, cheese, and breadcrumbs. The perfect bite-sized appetizer for any occasion.
Crispy Zucchini Fritters: Indulge in these crispy zucchini fritters, made with fresh shredded zucchini, herbs, and a hint of parmesan cheese. Served with a side of tangy dipping sauce, these fritters are sure to be a hit at your next gathering.
Desserts:
Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. This elegant dessert is perfect for satisfying your sweet tooth after a fancy dinner party.
Berry Parfait: Layer juicy mixed berries with creamy Greek yogurt and crunchy granola for a refreshing and healthy dessert option. The combination of sweet and tangy flavors will leave you wanting more.

Why trust this Veggie and Hummus Sandwich Recipe:

This recipe is a perfect balance of wholesome ingredients, providing a satisfying and nutritious meal. The combination of hummus and whole grain bread offers a rich source of protein and fiber, while the abundance of spinach, carrots, and cucumber ensures a variety of essential nutrients. The inclusion of avocado and tomato adds a delightful freshness, complementing the savory flavors. With the addition of havarti or provolone cheese and a touch of red onions, this sandwich promises a delightful medley of textures and tastes. Trust in this recipe for a satisfying and flavorful dining experience.

Share your thoughts and experiences with making a Recipe Sharing to get tips and inspire others!
FAQ:
What type of bread is best for this sandwich?
I recommend using a hearty whole grain bread for this sandwich. It adds a delicious nutty flavor and provides a good texture that holds up well with the fillings.
Can I make this sandwich ahead of time?
Yes, you can prepare the sandwich ahead of time, but I recommend assembling it just before serving to prevent the bread from becoming soggy.
Can I customize the vegetables in this sandwich?
Absolutely! Feel free to customize the vegetables to your liking. You can add or substitute any vegetables you prefer to make the sandwich your own.
Can I use a different type of cheese?
Yes, you can use any cheese of your choice. Havarti and provolone are recommended for their mild flavors, but you can experiment with other cheeses to suit your taste.
Is this sandwich suitable for vegans?
Yes, this sandwich can be made vegan by using a vegan-friendly hummus and opting for plant-based cheese. Just ensure all the ingredients are vegan-friendly, and you’re good to go!

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