Mediterranean Diet Whole Wheat Bread Sandwich
Savor the vibrant flavors of the Mediterranean Diet Whole Wheat Bread Sandwich—an easy, nutritious recipe that combines wholesome ingredients for a satisfying meal. Perfectly balanced for health-conscious eaters, this sandwich starts with hearty whole wheat bread spread with creamy hummus, then topped with an array of fresh, colorful fillings including cucumber, tomato, baby spinach, and tangy Kalamata olives. Red onion adds a touch of sharpness, while a light drizzle of extra virgin olive oil and a sprinkle of oregano elevate the Mediterranean-inspired flavor profile. Crumbled feta cheese is optional, making this recipe completely customizable for vegan diets. Ready in just 10 minutes with no cooking required, this Mediterranean diet sandwich is packed with fiber, healthy fats, and vibrant vegetables—ideal for a quick lunch or nutritious snack.
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Recipe Information
Ingredients
- 2 slices Whole wheat bread
- 2 tablespoons Hummus
- 0.25 cup Cucumber
- 0.25 cup Tomato
- 4 pieces Kalamata olives
- 2 slices Red onion
- 0.5 cup Baby spinach leaves
- 2 tablespoons Feta cheese (optional, omit for vegan)
- 1 teaspoon Extra virgin olive oil
- 0.25 teaspoon Dried oregano
- 1 pinch Salt
- 1 pinch Black pepper
Instructions
1. Lay the two slices of whole wheat bread on a clean surface or cutting board.
2. Spread 1 tablespoon of hummus evenly on each slice of bread as the base layer.
3. Wash and thinly slice the cucumber and tomato. Arrange them evenly on one slice of bread.
4. Pit and slice the Kalamata olives, then layer them on top of the cucumber and tomato.
5. Add the red onion slices and a handful of baby spinach leaves on top of the olives.
6. If using, sprinkle the crumbled feta cheese over the spinach leaves.
7. Drizzle the sandwich fillings with extra virgin olive oil and sprinkle with oregano, a pinch of salt, and a pinch of black pepper.
8. Close the sandwich by placing the second slice of bread on top, hummus side down.
9. Cut the sandwich in half diagonally if desired. Serve immediately and enjoy your Mediterranean Diet Whole Wheat Bread Sandwich!
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 1464 mg | 64% | |
| Total Carbohydrate | 41.3 g | 15% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 8.1 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 311 mg | 24% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 472 mg | 10% | |
*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.
