My Veggie Mediterranean Sandwich is a fresh, light lunch full of colour. Made with red lentil hummus and whole grains, it has protein too.
As soon as it gets hot out, I'm craving sandwiches bursting with fresh veggies, a tangy cheese, and hummus. The one at Panera Bread is my favourite, but it's so easy to make at home too. This veggie Mediterranean sandwich is my take on the Panera version, complete with a homemade roasted red pepper lentil hummus for plant-based protein.
This sandwich is a wonderful vegetarian lunch if you're feeling something light. Pair with chips, fruit and extra veggies for a super satisfying meal.
Why This Recipe Is Dietitian Approved
- No cooking. I honestly hate turning on the stove at lunchtime. For me, it's either reheat leftovers or throw together a no cook meal like this sandwich.
- Fresh and light. This veggie Mediterranean sandwich has all the fresh veggies, goat cheese and tasty hummus for a light lunch that will leave you feeling great.
- High fibre. Lentils, whole grain bread and veggies are great sources of fibre. Check out this post to learn about why fibre is so important for our health.
Ingredients
- Bread- choose any bread of choice. I typically light to opt for a sourdough or whole wheat bread for additional fiber and health benefits such as providing prebiotics for my gut health
- Red lentil hummus - I make homemade red lentil hummus in this recipe as a flavourful source of plant-based protein! You will also have leftovers for snacks for the week!
- Cucumber- I like using seedless English cucumbers in this recipe as they have a thinner, more mild flavoured skin. This way you can leave the skin on the cucumber for additional fiber! (just make sure you wash it first)
- Roasted red pepper- I usually buy these jarred to make this sandwich even easier however you can also make them yourself if you prefer!
- Goat cheese- for additional protein and fats!
- Tomato- I recommend using a larger variety of tomato such as on-the vine or beefsteak tomatoes (this makes it easier to slice them)!
- Sprouts- For additional protein and micronutrients!! Fresh sprouts such as alfalfa, bean sprouts or broccoli sprouts are SUCH an underrated food. They can offer us so many vitamins to help with many processes in the body.
- Lettuce- Any lettuce will work though I recommend butter or green leaf lettuce for a softer leaf!
- Balsamic drizzle- This is the one I use!
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
Lightly toast both slices of bread, on one slice- spread an even layer of red lentil hummus. Top with lettuce, tomato and cucumber. On the second slice, gently spread a layer of goat cheese.
Top with roasted red peppers, sprouts and drizzle with balsamic drizzle. Close your sandwich, slice and enjoy.
Substitutions and Variations
To make gluten-free: use gluten free bread! My personal favourite is Queen St. Bakery.
To make dairy-free/vegan: use a plant-based cheese.
To make nut-free: this recipe is naturally nut-free.
Switching up ingredients? Try these:
- Goat cheese: swap for feta
- Red pepper lentil hummus: swap for smashed chickpeas, tuna, or regular hummus
- Lettuce: swap for massaged kale or spinach
Equipment
None required! All you need is a plate.
Storage
This is a great recipe for meal prep with a few minor changes. The main thing you want to make sure of when creating a meal prep sandwich is that the bread doesn’t get soggy. To do this, I recommend lining each slice of bread with a layer of lettuce BEFORE adding the goat cheese and red lentil hummus. This acts as a barrier between the high-moisture foods and the bread. This veggie Mediterranean sandwich will stay fresh for up to 3 days in the fridge if stored in an airtight container.
Alternatively, you can also prepare the red lentil hummus and slice the vegetables ahead of time and assemble your sandwiches when you're ready to eat them.
Top Tips for Success
If you are making this sandwich for meal prep, I recommend adding the lettuce first and layering with the red lentil hummus. This will help keep the bread from getting soggy.
For additional protein, you can add some slices of vegetarian deli meat, a sprinkle of hemp seeds or even grilled tofu (or chicken if you are not vegetarian).
Frequently Asked Questions
Yes! This veggie Mediterranean sandwich is a great option if you are looking for a quick and easy no-cook meal. Thanks to the lentil spread it contains fiber and protein, plus LOTS of fresh vegetables. I recommend using a higher-fiber option for your bread to help keep you feeling full for a longer period of time.
If you are not someone following a plant-based diet and would like to add some additional animal protein some great options include- my thin sliced chicken breast or turkey deli meat.
More Sandwich and Wrap Recipes
Elevate your classic packed lunch with these recipes!
- Smashed Vegan Chickpea Sandwich
- Grilled Pesto Tofu Sandwich
- Air Fryer Breakfast Sandwich
- Creamy Pesto Chicken Spinach Wrap
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this veggie Mediterranean sandwich, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Veggie Mediterranean Sandwich
Ingredients
- 3 tablespoon red lentil hummus spread recipe here
- 2 slices of bread of choice
- 4 green leaf lettuce leaves
- 3 thin slices of tomato
- 6 thinly sliced cucumber slices
- 2 tablespoon goat cheese
- ¼ cup jarred roasted red peppers
- ¼ cup fresh alfalfa sprouts
- 2 teaspoon balsamic drizzle
Instructions
- Make your red lentil hummus spread by blending together lentils, roasted red peppers, tahini, olive oil, cumin, salt and lemon juice in a food processor or high powered blender.
- To assemble your sandwich Lightly toast both slices of bread, on one slice- spread an even layer of red lentil hummus. Top with lettuce, tomato and cucumber. On the second slice, gently spread a layer of goat cheese. Top with roasted red peppers, sprouts and drizzle with balsamic drizzle. Close your sandwich, slice and enjoy.
Nicole M says
This was amazing! I will be eating this all summer for sure.
B. Doucette says
Delicious! Will definitely be my go to summer sandwich, too!
Nicole Addison says
The perfect easy summer lunch!! This one is packed with veggies and plant based protein for a great vegetarian option- I hope you enjoy!