Description
A fresh and vibrant Mediterranean Vegetable Sandwich featuring grilled eggplant, crisp cucumber, ripe tomatoes, red onions, Kalamata olives, plant-based feta cheese, and a flavorful dressing of olive oil, apple cider vinegar, and fresh basil. This wholesome, plant-based sandwich is easy to prepare, customizable, and perfect for a healthy lunch on the go.
Ingredients
Vegetables
- Fresh cucumber slices (100g)
- Ripe tomatoes, sliced (100g)
- Grilled eggplant slices (120g)
- Red onion rings (50g)
- Kalamata olives, pitted and sliced (30g)
- Fresh basil leaves (a handful)
Spreads and Cheese
- Hummus (natural) (3 tablespoons)
- Plant-based feta cheese (50g)
Bread
- Whole grain or ciabatta bread slices (2 slices, about 80g total)
Dressing
- Olive oil (natural) (1 tablespoon)
- Apple cider vinegar (natural) (1 teaspoon)
- Salt (to taste)
- Black pepper (to taste)
- Chopped fresh basil leaves (1 tablespoon)
Optional Ingredients for Variations
- Roasted peppers (50g)
- Avocado spread (2 tablespoons)
- Sun-dried tomatoes (30g)
- Mixed greens such as arugula or spinach (handful)
- Spiced chickpea mash (3 tablespoons)
Other
- Natural gelling agent (if making homemade chutney)
Instructions
- Prepare the vegetables: Slice the cucumber, tomatoes, and red onions thinly to ensure balanced bites. Grill the eggplant slices on medium heat until tender with a slight char for smoky flavor.
- Mix the dressing: In a small bowl, whisk together olive oil (natural), apple cider vinegar (natural), salt, black pepper, and chopped fresh basil leaves until combined to create a light dressing for the vegetables.
- Toast the bread: Lightly toast the whole grain or ciabatta bread slices to add crunch and prevent sogginess from the fillings.
- Assemble the sandwich: Spread a generous layer of hummus (natural) on one side of the toasted bread. Layer grilled eggplant, fresh cucumber slices, tomato slices, red onion rings, Kalamata olives, and plant-based feta cheese on top. Drizzle the prepared dressing evenly over the filling.
- Final touches: Add fresh basil leaves on top, cover with the remaining slice of bread, slice the sandwich in half, and serve immediately or wrap it tightly for an on-the-go lunch.
Notes
- Use fresh, seasonal vegetables for best flavor and texture.
- Toast the bread well to avoid sogginess from moist ingredients.
- Layer fragile ingredients, such as basil, last to keep them fresh.
- Experiment with herbs like oregano or mint for different flavor profiles.
- Wrap the sandwich tightly in parchment paper for easy transport.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 sandwich
- Calories: 350 kcal
- Sugar: 6 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg
Keywords: Mediterranean, vegetable sandwich, plant-based, healthy lunch, vegan sandwich, grilled eggplant, hummus, fresh vegetables
