Low Sodium Mediterranean Hummus Sandwich
Discover a wholesome and heart-healthy twist with this Low Sodium Mediterranean Hummus Sandwich, perfect for lunch or a light dinner. Packed with bold Mediterranean flavors, this recipe features creamy homemade hummus made with low-sodium chickpeas, tahini, and zesty lemon juice, providing a nutrient-rich and low-salt alternative to store-bought spreads. Fresh, crisp veggies like cucumber, bell pepper, spinach, and tomato are layered between crunchy toasted whole-grain bread slices, creating a sandwich that's as nutritious as it is satisfying. Topped with fresh parsley or cilantro for an herby finish, this vegan sandwich is bursting with vibrant flavors and textures. With a quick prep time of 15 minutes and no cooking required, this recipe is your go-to for a healthy, low-sodium Mediterranean-inspired meal. Perfect for anyone seeking delicious plant-based options!
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Recipe Information
Ingredients
- 1 cup Low-sodium chickpeas (canned or cooked)
- 2 tablespoons Tahini
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Lemon juice
- 2 Garlic cloves
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Paprika
- 0.25 teaspoon Black pepper
- 4 Whole grain bread slices
- 0.5 Cucumber, thinly sliced
- 0.5 Bell pepper, thinly sliced
- 0.25 Red onion, thinly sliced
- 1 cup Fresh spinach leaves
- 1 Tomato, thinly sliced
- 0.25 cup Fresh parsley or cilantro leaves
Instructions
Start by making the hummus: in a food processor, combine low-sodium chickpeas, tahini, lemon juice, garlic cloves, cumin powder, paprika, and black pepper.
Blend the ingredients while slowly drizzling in the olive oil until the mixture is smooth and creamy. Add a little water if needed to reach the desired consistency.
Taste the hummus and adjust the seasoning according to your preference, possibly adding a bit more lemon juice or cumin.
Toast the whole grain bread slices until they are crispy and golden brown on both sides.
Spread a generous layer of the hummus on one side of each toasted bread slice.
Layer cucumber slices, bell pepper slices, red onion slices, fresh spinach leaves, and tomato slices evenly over the hummus on two of the bread slices.
Sprinkle fresh parsley or cilantro leaves on top of the vegetables for a burst of freshness.
Top with the remaining bread slices, hummus side down, to form the sandwich.
Slice each sandwich in half and serve immediately.
Nutrition Facts
Calories |
1168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.3 g | 73% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 624 mg | 27% | |
| Total Carbohydrate | 129.5 g | 47% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 23.2 g | ||
| Protein | 44.7 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2688 mg | 207% | |
| Iron | 10729.6 mg | 59609% | |
| Potassium | 1945 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
