Vegan Stacked Mediterranean Sandwich

By
Molly Cleary, MS, RD, CDN, CNSC
Molly Cleary is a registered dietitian and recipe developer. She is also a certified nutrition support clinician.
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Molly Cleary, MS, RD, CDN, CNSC
Updated on September 20, 2019

 Molly Cleary
Total Time: 15 min
Prep Time: 10 min
Cook Time: 5 min
Servings: 1 sandwich

Sandwiches are a lunchtime staple in most households, but they can often be packed with sodium and preservatives from deli meat and processed cheeses. This sandwich is entirely plant-based, which gives you the convenience of a sandwich with the nutrition of a healthy meal.

Plant-based diets can have the reputation of being low in protein, but that does not have to be the case. This sandwich provides 18 grams of protein, in addition to 13 grams of filling fiber, to keep you satisfied. Creamy hummus takes the place of traditional mayonnaise, while the unique roasted red pepper spread adds a flavor boost. One of the main ingredients in the roasted red pepper spread are walnuts, a heart-healthy nut that's rich in anti-inflammatory omega-3 fatty acids. ​

Ingredients

  • 1 small carrot
  • 1 small zucchini
  • 1/4 tablespoon olive oil
  • 2 slices whole wheat bread
  • 2 tablespoons hummus
  • 1/2 Roma tomato, sliced
  • 1 handful microgreens
  • 1 roasted red pepper, from a jar
  • 1/3 cup walnuts
  • 2 teaspoons garlic
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Preparation

  1. Slice carrot and zucchini into ribbons.  

  2. Brush zucchini with olive oil and sprinkle with a little salt and pepper. Heat a frying pan over medium-high heat. Cook for 1-2 minutes on each side. Remove from  heat.

  3. Combine spread ingredients (roasted red pepper to black pepper) in a small blender or food processor. Blend well.

  4. Toast bread, if desired.

  5. Assemble the sandwiched. Spread one piece of bread with hummus and the other with some of the red pepper spread (there will be leftover spread). Lay carrots, zucchini, and tomatoes. Add microgreens, then cover the sandwich with the other piece of bread.

Ingredient Variations and Substitutions

A cucumber can be substituted for the zucchini and does not need to be cooked.

Pesto would also work well in place of the red pepper spread.

Sprouts, arugula, or spring mix lettuce can be substituted for microgreens.

Cooking and Serving Tips

Creating carrot and zucchini ribbons is best done with a peeling tool or mandolin slicer.

Note that the spread makes four servings. Leftover red pepper spread can be stored in the fridge. Works well as a dip or as a pasta sauce.

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