Veggie hummus sandwich with peppers, onion and spinach

Delight in a nutritious Veggie Hummus Sandwich packed with vibrant flavors from fresh peppers, onion, and spinach. Perfectly layered between whole-wheat bread and creamy hummus, this wholesome sandwich is an ideal choice for a healthy lunch or snack. Ready in minutes, enjoy a guilt-free and satisfying meal!

  • 23 May 2025
  • Cook time 0 min
  • Prep time 5 min
  • 1 Servings
  • 5 Ingredients

Veggie hummus sandwich with peppers, onion and spinach

A veggie hummus sandwich is a quick, nutritious, and delicious way to enjoy a plant-based meal. This recipe combines the creamy texture of hummus with the crunch of fresh peppers, the tang of onions, and the earthy taste of spinach. Perfect for lunch or a light dinner, it's both satisfying and easy to make.

Ingredients:

2 slices whole-wheat bread
54g
2 tbsp hummus
30g
3 oz red peppers
90g
1/4 cup onion
30g
1/2 cup spinach
16g

Instructions:

1. Prep the Vegetables:
- Peppers: Thinly slice 3 oz of yellow or green peppers.
- Onion: Thinly slice 1/4 cup of onion.
- Spinach: Ensure the spinach is clean and dry. If the leaves are large, consider tearing them into smaller pieces.
2. Toast the Bread (Optional):
- If you prefer a crunchier sandwich, lightly toast the 2 slices of whole-wheat bread until they're golden brown.
3. Assemble the Sandwich:
- Spread 1 tablespoon of hummus evenly on one slice of the whole-wheat bread.
- Arrange the sliced yellow or green peppers evenly over the hummus layer.
- Add the thinly sliced onion on top of the peppers.
- Spread the spinach leaves over the onions, ensuring they are evenly distributed.
- Spread the remaining 1 tablespoon of hummus on the second slice of whole-wheat bread.
4. Combine and Serve:
- Place the second slice of bread, hummus side down, on top of the spinach layer to complete the sandwich.
- Press down lightly to help the ingredients stick together.
- Slice the sandwich in half if desired and serve immediately.

Tips:

- Use fresh, whole-wheat bread for the best texture and nutrients.

- You can lightly toast the bread for added crunch and depth of flavor.

- If you prefer a milder onion flavor, use red onions or shallots instead of regular onions.

- Adding a few slices of avocado or some sliced cucumbers can enhance the sandwich's taste and nutritional value.

- For a spicier kick, consider adding a few slices of jalapeño or a sprinkle of red pepper flakes to the sandwich.

With just a few fresh ingredients, you can easily create a tasty and healthy veggie hummus sandwich. This simple recipe provides a delightful mix of textures and flavors that will leave you feeling full and energized. Enjoy your meal knowing it’s packed with nutrients and wholesome goodness!

Nutrition Facts
Serving Size220 grams
Energy
Calories 260kcal13%
Protein
Protein 11g7%
Carbohydrates
Carbohydrates 36g11%
Fiber 7g18%
Sugar 7g7%
Fat
Fat 7g9%
Saturated 1.12g4%
Cholesterol 0.00mg-
Vitamins
Vitamin A 70ug7%
Choline 40mg7%
Vitamin B1 0.34mg28%
Vitamin B2 0.19mg15%
Vitamin B3 3.30mg21%
Vitamin B6 0.44mg26%
Vitamin B9 70ug18%
Vitamin B12 0.00ug0%
Vitamin C 77mg82%
Vitamin E 1.58mg11%
Vitamin K 90ug76%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.31mg35%
Iron, Fe 2.81mg26%
Magnesium, Mg 90mg21%
Phosphorus, P 200mg16%
Potassium, K 500mg15%
Selenium, Se 20ug36%
Sodium, Na 400mg27%
Zinc, Zn 1.63mg15%
Water
Water 160g-
* 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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