Ingredients
Scale
For One Sandwich:
- 2 slices bread of your choice (whole wheat, sourdough, multigrain, or gluten-free)
- 3-4 tablespoons hummus (any flavor)
- ¼ cucumber, thinly sliced (about 6-8 slices)
- ½ medium tomato, sliced (with seeds removed)
- 2-3 leaves romaine lettuce or handful of spinach/mixed greens
- ¼ bell pepper (any color), thinly sliced
- 2-3 thin slices red onion (optional)
- Salt and black pepper to taste
- Optional: drizzle of olive oil or lemon juice
Optional Add-Ins:
- ¼ avocado, sliced
- 2 tablespoons sprouts (alfalfa, broccoli, or sunflower)
- 2 tablespoons shredded carrots
- 2-3 Kalamata olives, sliced
- 1 tablespoon crumbled feta cheese (if not vegan)
- Fresh herbs (basil, cilantro, or parsley)
- Pickled vegetables
- Pinch of za’atar or sumac for extra Mediterranean flavor
Instructions
- Prepare Your Vegetables: Wash all vegetables thoroughly. Slice cucumber into thin rounds (about ⅛-inch thick). Slice tomato and remove the seedy center gel—just keep the firm outer walls to prevent sogginess. Tear or chop lettuce into manageable pieces. Slice bell pepper into thin strips. If using red onion, slice paper-thin and soak in cold water for 10 minutes, then drain and pat dry.
- Dry Everything Well: Use paper towels to pat all vegetables completely dry, especially lettuce, tomatoes, and cucumbers. This is crucial for preventing a soggy sandwich! Any excess water will make your bread mushy.
- Toast Bread (Optional): For extra structure and flavor, lightly toast your bread. This creates a slight barrier against moisture and adds pleasant crunch. Skip this step if you prefer soft bread.
- Spread the Hummus: Lay both bread slices on a clean work surface. Spread a generous, even layer of hummus on both slices, covering edge to edge. Use about 2 tablespoons per slice—don’t be shy! The hummus is both your flavor base and moisture barrier.
- Build Your Base Layer: On one slice (the bottom of your sandwich), start with lettuce or greens. This creates a protective layer between the bread and juicy vegetables. Press down gently to help it adhere to the hummus.
- Layer the Vegetables: Layer cucumber slices in an even, slightly overlapping pattern. Add tomato slices on top. Arrange bell pepper strips next. Add red onion if using. Season lightly with salt and pepper at this point.
- Add Optional Ingredients: If using avocado, layer it now. Add sprouts, shredded carrots, olives, or any other add-ins you’re including. If using fresh herbs, tuck them in now.
- Finish and Close: Drizzle with a tiny amount of olive oil or lemon juice if desired (optional but adds brightness). Place the second bread slice on top, hummus side down. Press down gently but firmly to help everything adhere together.
- Cut and Serve: Using a sharp serrated knife, cut the sandwich in half diagonally (this makes it easier to eat and looks more appealing). For meal prep or packing, wrap tightly in parchment paper or plastic wrap, or place in a sandwich container.
- Enjoy: Eat immediately, or refrigerate for up to 4-6 hours if packing for lunch. The sandwich holds up remarkably well when properly assembled!
Notes
- Prevent Sogginess: The key is drying vegetables thoroughly and using hummus edge-to-edge as a moisture barrier. Remove tomato seeds!
- Bread Choice Matters: Use sturdy bread that won’t get soggy. Avoid very soft, fluffy white bread.
- Customize Freely: This recipe is a template—use whatever vegetables you have and love!
- Make it Vegan: Most hummus is naturally vegan, just check bread ingredients (some contain milk or honey).
- Gluten-Free: Simply use certified gluten-free bread.
- Meal Prep: Prep all vegetables at once and store separately. Assemble sandwiches fresh each morning or the night before.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Sandwich
- Method: No-Cook
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 sandwich (with standard vegetables, no optional add-ins)
- Calories: 320
- Sugar: 8g
- Sodium: 520mg
- Fat: 11g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg