Mediterranean Delight Veggie Sandwich
Indulge in the vibrant flavors of the Mediterranean with this hearty and satisfying veggie sandwich, inspired by the beloved Panera Bread's Mediterranean Veggie Sandwich. This version has been thoughtfully crafted to reduce calories and fat without sacrificing flavor. Thick, hearty whole wheat panini-style bread provides the perfect foundation, while creamy sundried tomato basil hummus adds a rich, zesty element. Fresh greens, crunchy cucumbers, and roasted red peppers contribute a delightful crunch, and a sprinkle of feta cheese brings a savory finish. This sandwich is not only delicious but also packs a nutritional punch, making it a perfect choice for lunch or an energizing snack.
N/A
Servings
350
Calories
9
Ingredients
Ingredients
Whole Wheat Panini Style Bread
2 slices (Choose a dense, thick variety for best results.)
Sundried Tomato Basil Hummus
2 tablespoons (Spread on the bread.)
Green Lettuce Leaf
1 leaf (Wash and dry.)
Cucumbers
6 slices (Slice cucumbers with skin on.)
Baby Spinach Leaves
1/2 cup (Wash and dry.)
Roasted Red Pepper
1 (Slice into strips.)
Red Onions
2 slices (optional) (Slice thinly.)
Tomatoes
2 slices (Slice fresh tomatoes.)
Crumbled Feta Cheese
1 tablespoon (Sprinkle on top.)
Instructions
1
Start by washing and drying the lettuce and baby spinach thoroughly. Set aside.
2
Take the two slices of whole wheat panini bread and evenly spread 1 tablespoon of sundried tomato basil hummus on each slice.
3
Place the green lettuce leaf on one slice of the bread, covering it generously with the hummus.
4
Layer the cucumber slices on top of the lettuce, followed by the baby spinach leaves.
5
Add the roasted red pepper strips next, and if using, lay the red onion slices over the peppers.
6
Top the sandwich with fresh tomato slices and a tablespoon of crumbled feta cheese.
7
Carefully place the other slice of bread on top to complete the sandwich.
8
For an added touch, you may grill the sandwich on a panini press or stovetop skillet for a warm, melty finish before serving, if desired.
Nutrition Information
12g
Fat
54g
Carbs
10g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Delight Veggie Sandwich?
It is a hearty, flavorful vegetarian sandwich inspired by Panera Bread's version, designed with lower calories and fat.
Is this recipe vegetarian-friendly?
Yes, this sandwich is 100% vegetarian.
How many calories are in one serving?
One sandwich contains approximately 350 calories.
What type of bread is recommended?
Thick, hearty whole wheat panini-style bread provides the best foundation for this sandwich.
What kind of hummus should I use?
The recipe calls for sundried tomato basil hummus for a rich, zesty flavor.
How much fat is in this sandwich?
This recipe contains 12g of fat per serving.
What is the protein content?
Each sandwich provides 10g of protein.
Can I make this sandwich vegan?
Yes, you can make it vegan by omitting the feta cheese or using a plant-based cheese alternative.
Do I need to peel the cucumbers?
The recipe suggests slicing the cucumbers with the skin on for added texture and nutrition.
Can I grill the sandwich?
Yes, you can grill it on a panini press or stovetop skillet for a warm, melty finish.
What vegetables are included in this sandwich?
It includes green lettuce, cucumber, baby spinach, roasted red peppers, red onions, and fresh tomatoes.
Is the red onion mandatory?
No, the red onion is optional according to the ingredient list.
How many grams of carbohydrates are in this recipe?
The sandwich contains 54g of carbohydrates.
How do I prepare the roasted red peppers?
You should slice the roasted red pepper into thin strips before adding them to the sandwich.
Is this sandwich healthy?
Yes, it is packed with fresh vegetables and whole grains, making it a nutritious lunch option.
How much hummus should I apply?
Use 2 tablespoons total, spreading 1 tablespoon evenly on each slice of bread.
Can I substitute the baby spinach?
Yes, you can use other greens like arugula or kale if you prefer a different flavor profile.
How should I prep the lettuce?
Wash and dry the lettuce leaf thoroughly before assembly to prevent the bread from getting soggy.
What cheese is used in this recipe?
The recipe uses 1 tablespoon of crumbled feta cheese.
Can I add extra protein like chickpeas?
While not in the original recipe, adding chickpeas would complement the Mediterranean flavors well.
Is this a quick meal to prepare?
Yes, with only 9 ingredients and no required cooking, it is a very fast meal to assemble.
What makes the bread 'panini-style'?
Panini-style bread is typically denser and thicker, allowing it to hold the ingredients and withstand grilling.
Can I use plain hummus instead?
Yes, you can use plain hummus, though the sundried tomato basil variety adds specific flavor notes mentioned in the recipe.
How many slices of cucumber should I use?
The recipe recommends using 6 slices of cucumber.
Does this recipe include fiber?
While the exact fiber count isn't listed, the use of whole wheat bread and fresh vegetables ensures a good fiber content.
Is this recipe inspired by a restaurant?
Yes, it is inspired by Panera Bread's Mediterranean Veggie Sandwich.
How many tomato slices go on the sandwich?
The recipe calls for 2 slices of fresh tomato.
Can I pack this for lunch?
Yes, though it is best to dry the vegetables well so the bread remains firm until lunchtime.
What is the first step of assembly?
The first step is washing and drying the lettuce and baby spinach.
How is the feta cheese added?
The feta cheese is crumbled and sprinkled on top of the tomato slices before closing the sandwich.