Veggie Hummus Sandwich
A colorful, nutritious, and satisfying vegan sandwich layered with creamy hummus, fresh avocado, tomatoes, cucumber, red onion, and sprouts. Perfect for a quick lunch, dinner, or meal prep, it’s packed with plant-based protein, fiber, and heart-healthy fats. Toasted or not, this easy-to-make sandwich is a go-to for wholesome everyday eating.
Equipment
- 1 knife
- 1 Cutting board
- 1 spatula or butter knife for spreading
- 1 toaster (optional)
Ingredients
- 4 slices bread your choice, e.g., whole grain or sourdough
- 1 large tomato sliced
- 1 avocado sliced
- ½ red onion thinly sliced
- ½ cucumber sliced
- ½ cup sprouts or leafy greens
- ¼ cup hummus or vegan mayo
- Mineral salt to taste
- Freshly cracked black pepper to taste
Instructions
- Prepare Your Workspace: Begin by clearing your countertop or cutting board area so you have plenty of space for all ingredients. Gather your bread, vegetables, hummus, knife, cutting board, and spatula. Having everything ready before starting will make assembly smooth and stress-free.
- Toast or Prepare the Bread: If you prefer a warm, slightly crisp sandwich, lightly toast your slices of bread until golden brown. Use a toaster or a stovetop skillet over medium heat, flipping once to ensure even browning. If you enjoy a soft sandwich, skip to the next step—untouched bread works perfectly for a fresh, tender bite.
- Slice the Vegetables: Wash all your vegetables thoroughly. Slice the tomato into even, medium-thick rounds, so they layer nicely without sliding out of the sandwich. Cut the avocado in half, remove the pit, and scoop out slices or thin wedges. Thinly slice the red onion and cucumber, ensuring the pieces are delicate enough to layer but thick enough to provide crunch. Keep sprouts or leafy greens fresh by rinsing and patting them dry with a paper towel.
- Prepare the Hummus: If your hummus is thick, stir in 1–2 teaspoons of water or lemon juice until it reaches a smooth, spreadable consistency. This makes it easier to coat the bread evenly without tearing it. Taste the hummus and adjust seasoning if desired with a pinch of mineral salt or a dash of black pepper for extra flavor.
- Spread the Hummus on Bread: Use a spatula or butter knife to apply a generous, even layer of hummus on one side of each slice of bread. Cover the entire surface for a creamy foundation that keeps the vegetables in place. For added flavor, spread the hummus edge-to-edge to avoid any dry spots.
- Layer the Vegetables Thoughtfully: Start layering your vegetables on one slice of the bread. Begin with tomato slices for stability, then add avocado slices, arranging them so they overlap slightly for a creamy texture in every bite. Next, layer cucumber slices for crispness, followed by red onion for a touch of sharpness. Finally, add sprouts or leafy greens, which add a fresh, vibrant finish to the sandwich.
- Season Each Layer: Sprinkle a light pinch of mineral salt and freshly cracked black pepper over the vegetables to enhance their natural flavors. Don’t overdo it—just enough to elevate taste without overpowering the delicate freshness of the vegetables.
- Assemble the Sandwich: Carefully place the second slice of bread on top, hummus side down, to complete the sandwich. Press gently so the layers stick together without crushing the vegetables. If your bread is thick, you can cut the sandwich diagonally to make it easier to handle and visually appealing.
- Serve or Store: Your Veggie Hummus Sandwich is ready to enjoy immediately! Serve with a light side salad, fresh fruit, or roasted vegetables for a complete, satisfying meal. If preparing for later, wrap tightly in parchment paper or store ingredients separately to maintain freshness.
- Optional Enhancements: Feel free to add extra flavor or texture. Sprinkle fresh herbs like basil, parsley, or dill over the hummus. Add a drizzle of lemon juice or a dash of smoked paprika. You can even layer thinly sliced roasted bell peppers or shredded carrots for variety and extra nutrients.
Notes
- Toast the bread lightly for extra crunch, or leave untoasted for a softer, fresh bite.
- If your hummus is thick, add 1–2 teaspoons of water or lemon juice to make it spreadable.
- Customize the sandwich with any vegetables you like, such as bell peppers, shredded carrots, or spinach.
- Use ripe avocado for creamy texture and richer flavor.
- For meal prep, keep vegetables and hummus separate until ready to assemble to prevent sogginess.
