Mediterranean tofu hummus sandwich

Discover a delicious and healthy Mediterranean Tofu Hummus Sandwich recipe! Made with whole-wheat bread, creamy hummus, protein-packed tofu, crisp lettuce, and a touch of olive oil. Perfect for a nutritious lunch or snack.

  • 15 Apr 2025
  • Cook time 10 min
  • Prep time 5 min
  • 1 Servings
  • 5 Ingredients

Mediterranean tofu hummus sandwich

The Mediterranean tofu hummus sandwich is a delicious and healthy meal option that combines the creamy richness of hummus with the plant-based protein of tofu. This sandwich is perfect for lunch or a quick dinner, offering a satisfying blend of flavors and textures from crunchy lettuce to the robust tang of olive oil. Ideal for vegetarians and anyone looking to add more nutritious yet tasty meals to their diet, this recipe is quick to make and packed with Mediterranean goodness.

Ingredients:

2 slices whole-wheat bread
90g
7 tbsp hummus
100g
6 tbsp tofu
90g
2 leafs lettuce
16g
1 tbsp olive oil
14g

Instructions:

1. Prepare the Ingredients:
- If the tofu is not already crumbled or sliced, start by crumbling it into small pieces or slicing it thinly.
- Wash and pat dry the lettuce leaves.

2. Assemble the Sandwich:
- Spread half of the hummus evenly on one slice of whole-wheat bread.
- Place the crumbled or sliced tofu evenly over the hummus layer.
- Drizzle the olive oil over the tofu to add extra flavor and richness.
- Layer the lettuce leaves on top of the tofu.
- Spread the remaining hummus on the second slice of bread.
3. Complete the Sandwich:
- Place the second slice of bread (hummus side down) over the lettuce to complete your sandwich.
4. Serve:
- Optionally, you can cut the sandwich in half for easier handling.
- Serve immediately and enjoy your nutritious and delicious Mediterranean Tofu Hummus Sandwich!

Tips:

- Choose firm or extra-firm tofu for the best texture in your sandwich. Patt it dry with a paper towel before using to remove excess moisture.

- You can toast the whole-wheat bread lightly for added crunch and flavor.

- For a more flavorful experience, marinate the tofu in a mixture of olive oil, lemon juice, and your favorite Mediterranean herbs before adding it to the sandwich.

- Feel free to add extra vegetables such as sliced tomatoes, cucumbers, or bell peppers for additional nutrients and crunch.

- If you prefer a warm sandwich, grill it in a panini press until the bread is toasted and the hummus is warm.

Enjoy your flavorful Mediterranean tofu hummus sandwich! It's a quick and easy meal that’s both nutritious and fulfilling. Whether you're looking for a quick lunch or a healthy dinner option, this sandwich is sure to become a favorite in your meal rotation. The combination of tofu, hummus, and fresh vegetables wrapped in whole-wheat bread not only tastes great but also supports a healthy lifestyle. Bon appétit!

Nutrition Facts
Serving Size320 grams
Energy
Calories 550kcal27%
Protein
Protein 27g17%
Carbohydrates
Carbohydrates 54g16%
Fiber 12g30%
Sugar 5g5%
Fat
Fat 40g45%
Saturated 5g18%
Cholesterol 0.00mg-
Vitamins
Vitamin A 54ug6%
Choline 100mg19%
Vitamin B1 0.57mg48%
Vitamin B2 0.32mg25%
Vitamin B3 6mg35%
Vitamin B6 0.41mg24%
Vitamin B9 120ug31%
Vitamin B12 0.00ug0%
Vitamin C 1.57mg2%
Vitamin E 2.37mg16%
Vitamin K 45ug38%
Minerals
Calcium, Ca 300mg23%
Copper, Cu 0.73mg81%
Iron, Fe 6mg55%
Magnesium, Mg 170mg41%
Phosphorus, P 460mg37%
Potassium, K 680mg20%
Selenium, Se 50ug90%
Sodium, Na 890mg59%
Zinc, Zn 3.70mg34%
Water
Water 190g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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