Low Sodium Vegan Mediterranean Sandwich
Discover the perfect harmony of flavor and nourishment with this Low Sodium Vegan Mediterranean Sandwich — a vibrant, nutrient-packed meal that's ready in minutes. Featuring whole grain bread or pita, creamy unsalted hummus, and a medley of crisp cucumbers, juicy tomatoes, red onions, roasted red peppers, and optional low-sodium Kalamata olives, this sandwich bursts with Mediterranean-inspired goodness while keeping sodium levels in check. Fresh spinach or arugula adds a refreshing crunch, while a drizzle of lemon juice and sprinkle of black pepper elevate the taste with tangy brightness and subtle spice. Ideal for a light lunch, quick dinner, or on-the-go snack, this simple recipe is not only heart-healthy but also effortless to prepare — perfect for anyone craving bold flavors without compromise.
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Recipe Information
Ingredients
- 2 slices or pieces Whole grain bread or pita (low-sodium)
- 3 tablespoons Unsalted or low-sodium hummus
- 0.5 cups Cucumber
- 0.5 cups Tomato
- 0.25 cups Red onion
- 2 tablespoons Kalamata olives (pitted, optional, reduced-sodium or rinsed)
- 1 cup Fresh spinach or arugula
- 0.25 cups Roasted red bell peppers (unsalted)
- 1 teaspoon Fresh parsley or dill (optional, for garnish)
- 1 teaspoon Lemon juice
- 0.25 teaspoon Black pepper
Instructions
Begin by preparing all the fresh vegetables. Thinly slice the cucumber, tomato, and red onion.
If using jarred roasted red bell peppers, rinse them briefly to remove any residual salt and pat them dry with a paper towel. Thinly slice the peppers.
If using low-sodium Kalamata olives, ensure they are pitted and slice them into halves or quarters after rinsing them to reduce sodium further.
Toast the whole grain bread or pita lightly, if desired, for added texture and warmth.
Spread 1.5 tablespoons of unsalted or low-sodium hummus evenly onto each slice of bread or the inside of the pita.
Layer the sliced cucumbers, tomatoes, red onions, roasted red peppers, and Kalamata olives (if using) on top of the hummus.
Add a generous layer of fresh spinach or arugula for crunch and nutrition.
Drizzle a small amount of lemon juice onto the vegetables for a bright, tangy flavor, and sprinkle with black pepper to season.
Optionally, garnish with freshly chopped parsley or dill for a pop of color and additional freshness.
Close the sandwich with the other slice of bread or as a pita pocket and serve immediately.
Nutrition Facts
Calories |
402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 954 mg | 41% | |
| Total Carbohydrate | 66.2 g | 24% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 13.4 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 815 mg | 17% | |
*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.
