Healthy Lifestyle Diets Healthy Vegetarian Recipes Healthy Vegetarian Lunch Recipes Healthy Vegetarian Sandwich Recipes Veggie & Hummus Sandwich 4.7 (21) 19 Reviews This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. By Katie Webster Katie Webster Facebook Instagram Twitter Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade. EatingWell's Editorial Guidelines Updated on October 7, 2022 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Active Time: 10 mins Total Time: 10 mins Servings: 1 Yield: 1 sandwich Nutrition Profile: Dairy-Free Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Fiber Low Added Sugars Low Sodium Low-Calorie Soy-Free Vegan Vegetarian Jump to Nutrition Facts How to Make Veggie & Hummus Sandwich A veggie and hummus sandwich makes a great fiber-rich, packable lunch. Here's our standard formula plus a few variations to jazz it up. 1) The Bread We prefer the nutty flavor and fiber-boosting benefits of whole-grain bread for our veggie and hummus sandwich. We prefer country bread or bread with a firm crust over sandwich bread which has a softer texture, but either will work. 2) The Spreads We use both hummus and mashed avocado as spreads for our sandwich. They help keep the veggies in place and also form a barrier between the bread and the veggies that helps prevent the bread from getting soggy. If you don't have avocado, you can double up on the hummus or try whipped cream cheese (either plain or combined with basil or sundried tomato pesto). Just be sure to spread whatever you're using over both slices of the bread. You can use regular hummus, or try a flavored hummus of your choice. 3) The Veggies We keep our sandwich simple by including salad greens, shredded carrot, cucumber and red bell pepper, but that's just scratching the surface! Try adding spinach, sprouts, sliced red onion, sliced tomato, broccoli slaw, thinly sliced radish and tender fresh herbs like cilantro or basil. Briny ingredients like banana peppers and pickles are good too, but keep in mind that they will also add sodium. Try and keep your variations simple and pick 3-4 veggies instead of piling on the entire produce aisle. Wet ingredients like sliced tomatoes should be patted dry to remove excess moisture before adding to the sandwich. Can I Make Veggie & Hummus Sandwich Ahead? Yes! This sandwich (or any variation of it) makes a perfect packable lunch. To make it ahead, assemble and refrigerate the sandwich for up to four hours or pack in a portable air-tight container with a cooler pack for taking to work or school. Additional reporting by Hilary Meyer Ingredients 2 slices whole-grain bread 3 tablespoons hummus ¼ avocado, mashed ½ cup mixed salad greens ¼ medium red bell pepper, sliced ¼ cup sliced cucumber ¼ cup shredded carrot Directions Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve. Rate it Print Nutrition Facts (per serving) 325 Calories 14g Fat 40g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 sandwich Calories 325 % Daily Value * Total Carbohydrate 40g 14% Dietary Fiber 12g 43% Total Sugars 7g Added Sugars 2g 4% Protein 13g 26% Total Fat 14g 18% Saturated Fat 2g 11% Vitamin A 6388IU 128% Vitamin C 50mg 55% Folate 171mcg 43% Sodium 407mg 18% Calcium 108mg 8% Iron 3mg 19% Magnesium 105mg 25% Potassium 746mg 16% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved