Ultimate Veggie Sandwich Recipe

I’m sharing a Healthy Fresh Lunch Ideas recipe that pairs crisp seasonal vegetables with inventive spreads in a colorful, nutritious veggie sandwich perfect for a meatless lunch or dinner.

I call this the Ultimate Veggie Sandwich my secret for when I need something bright, filling and fast. Layers of creamy hummus and ripe avocado give it a rich, cheeky bite while colorful layers keep things crunchy and lively.

It’s colorful, actually nutritious, and satisfies every cravings when I want a meatless lunch or dinner. I throw it into my Sandwich Ideas Without Deli Meat rotation and it’s perfect for a High Veggie Lunch that doesn’t feel like punishment.

Warning: it gets messy, you might eat half before you finish, but that’s part of the fun.

Ingredients

• Sturdy bread gives whole grain fiber and carbs it holds sandwich without falling apart.
• Hummus adds plant protein and creaminess plus savory, slightly nutty chickpea flavor.
• Avocado brings healthy fats, creamy texture, it’s lemon tang helps stop browning.
• Tomato gives juicy sweetness and acidity pairing well with salty cheese and greens.
• Provolone or Swiss add melty savory richness and calcium or use vegan alternative.
• Greens give fresh crunch fiber and a bitter counterpoint to creamy elements.
• Olive oil and balsamic add smooth mouthfeel healthy fats and a sweet tang.

Ingredient Quantities

• 4 slices sturdy bread (sourdough or whole grain)
• 6 tbsp hummus
• 2 tbsp mayonnaise or vegan mayo (optional)
• 1 tbsp Dijon mustard
• 1 small avocado, mashed (a little lemon so it wont go brown)
• 1 medium tomato, thinly sliced
• 1 small cucumber, thinly sliced
• 1/2 small red onion, thinly sliced
• 1 small bell pepper, thinly sliced
• 1 small zucchini, thinly sliced
• 4 strips roasted red pepper (jarred), drained
• 4 slices provolone or Swiss cheese (about 4 oz), or vegan cheese
• 2 cups mixed salad greens or baby spinach
• 1/2 cup alfalfa sprouts or microgreens
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar or lemon juice
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 2 tsp honey or maple syrup (optional)
• 4 dill pickle slices (optional)

How to Make this

1. Toast the 4 slices of bread until golden and a little crisp so they dont get soggy later. set aside.

2. In a small bowl mash the avocado with a squeeze of lemon, a pinch of sea salt and a little black pepper so it stays bright. taste, adjust salt if you want.

3. Make the hummus spread by stirring 6 tbsp hummus with 2 tbsp mayonnaise or vegan mayo if using, and 1 tbsp Dijon mustard. spread on two of the toasted slices.

4. Heat a skillet over medium, add 1 tbsp extra virgin olive oil and sauté the thinly sliced zucchini and bell pepper just until tender and slightly browned, 3 to 4 minutes. sprinkle a pinch of salt and pepper. remove and let cool a bit.

5. Whisk together 1 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar or lemon juice, 1/2 tsp sea salt, 1/4 tsp black pepper and 2 tsp honey or maple syrup if using. Toss the 2 cups mixed salad greens or baby spinach lightly in this dressing.

6. Pat the tomato slices dry on a paper towel so the sandwich wont be watery. lay out the two bread slices with hummus, then add 4 slices cheese, the dressed greens, the sautéed zucchini and bell pepper, 4 strips roasted red pepper, tomato, cucumber, thin red onion, and the avocado mashed on the other two toasted slices.

7. Add 1/2 cup alfalfa sprouts or microgreens and 4 dill pickle slices if you want that tangy crunch. season with a little extra black pepper or salt if needed.

8. Close the sandwiches, press gently and if you want the cheese melted place open assembled sandwiches under a broiler or in a hot skillet for 1 to 2 minutes until cheese softens. slice in half and serve right away. enjoy, its colorful, filling and actually tastes way better than it looks on paper.

Equipment Needed

1. Toaster or toaster oven to crisp the bread so it wont get soggy later
2. Small mixing bowl and a fork or potato masher for the avocado and hummus mix
3. Medium skillet and a spatula or tongs for sautéing the zucchini and bell pepper
4. Cutting board and a sharp chef knife for slicing tomato, cucumber, onion, etc
5. Measuring spoons (tablespoon and teaspoon) for oil, mustard, honey and salt
6. Whisk or fork for making and tossing the dressing
7. Paper towels or a clean kitchen towel to pat the tomato dry
8. Broiler-safe baking sheet or oven-proof skillet to melt the cheese, or use the hot skillet method

FAQ

Ultimate Veggie Sandwich Recipe Substitutions and Variations

• Bread (sourdough or whole grain): ciabatta or focaccia for a chewier crust, whole wheat wrap or pita if you want it lighter, multigrain sandwich thins for fewer carbs, toasted bagel halves for a heartier bite
• Hummus: white bean mash (cannellini) with lemon for a milder flavor, baba ganoush for a smoky note, pesto (basil or arugula) for an herb punch, Greek yogurt mixed with garlic for tangy creaminess
• Mashed avocado: smashed chickpeas with lemon and olive oil for protein and texture, mashed green peas with mint for a fresh sweet pop, labneh or ricotta for creamy tang, olive tapenade if you want a salty punch
• Provolone or Swiss cheese: fresh mozzarella or provolone slices for mellow melt, crumbled goat cheese or feta for tang, vegan cheese or cashew-based spread for dairy free, pepper jack if you want some heat

Pro Tips

1) Toast and rest the bread. Get it good and golden then let it cool a minute so it doesnt steam the fillings and go soggy, and only press the sandwich gently when you close it or youll squeeze everything out.

2) Put cheese right on top of the hummus spread, not the other way around. The cheese helps create a barrier so wet veggies wont soak into the bread, and if you want it melty heat the sandwich just long enough to soften the cheese but not make the greens limp.

3) Pat tomatoes and cucumbers dry with paper towels before adding them, and let the sautéed zucchini and peppers cool a bit. Excess water is the main reason sandwiches get messier than they should.

4) Mash the avocado with lemon, a pinch of salt and a tiny splash of olive oil so it stays creamy and bright. Make the vinaigrette very light then toss the greens briefly and shake off extra dressing, that way the salad adds flavor but not soggy wetness.