Mediterranean Diet Pretzel Sandwich
Indulge in a flavorful twist on a classic lunch with this Mediterranean Diet Pretzel Sandwich! Combining the chewy, salty goodness of pretzel rolls with a medley of fresh Mediterranean-inspired ingredients, this sandwich is a feast for your taste buds. Creamy hummus serves as the base, topped with crisp cucumber, juicy tomato, tangy red onion, and briny kalamata olives, all drizzled with a zesty homemade olive oil and lemon dressing. A layer of fresh spinach and crumbled feta cheese add a satisfying balance of texture and richness. Ready in just 15 minutes with no cooking required, this vibrant vegetarian sandwich is perfect for a quick meal or a midday snack. Enjoy it fresh or wrap it up for a convenient and healthy lunch on the go!
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Recipe Information
Ingredients
- 4 pieces Pretzel rolls
- 1 cup Hummus
- 1 medium Cucumber
- 2 medium Tomato
- 0.5 medium Red onion
- 0.5 cup Feta cheese
- 0.25 cup Kalamata olives
- 1 cup Fresh spinach leaves
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Slice the pretzel rolls in half horizontally without fully separating the two halves.
Spread approximately 2 tablespoons of hummus evenly onto each bottom half of the pretzel rolls.
Thinly slice the cucumber, tomatoes, and red onion.
In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and black pepper to create a simple dressing.
In a medium bowl, combine the sliced cucumber, tomatoes, red onion, and kalamata olives. Drizzle with the dressing and toss gently to coat evenly.
Layer a generous portion of fresh spinach leaves on each hummus-covered pretzel roll, followed by the dressed vegetable mixture.
Crumble feta cheese over the vegetables on each sandwich.
Close the pretzel rolls and gently press them down to secure the filling.
Serve immediately, or wrap tightly in foil for a packed lunch option.
Nutrition Facts
Calories |
2230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.1 g | 140% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 21.3 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 7972 mg | 347% | |
| Total Carbohydrate | 256.8 g | 93% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 35.5 g | ||
| Protein | 61.6 g | 123% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 716 mg | 55% | |
| Iron | 19.1 mg | 106% | |
| Potassium | 2008 mg | 43% | |
*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.
