Ingredients
- 1 large cucumber
- 1 large tomato
- 1 bell pepper any color
- 1 small red onion
- 1/2 cup carrots shredded
- 1/2 cup fresh spinach or arugula
- 1/4 cup basil fresh
- 1/4 cup parsley fresh
- 1/2 cup feta cheese crumbled (optional)
- 1/4 cup hummus any flavor
- 1/4 cup Greek yogurt or mayonnaise
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 8 slices whole grain or sourdough bread
Instructions
- Prepare the Veggies:
- Place the cucumber, tomato, bell pepper, red onion, shredded carrots, spinach or arugula, fresh basil, and fresh parsley on a large cutting board
- Use a large knife to chop all the vegetables together very finely, mixing them as you chop.
- Add the crumbled feta cheese and mix it in with the chopped veggies on the board.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
- Pour the dressing over the chopped veggies on the board and toss to coat evenly.
- Prepare the Sandwich Spread.
- In another small bowl, mix together the hummus and Greek yogurt or mayonnaise until well combined.
- Assemble the Sandwiches:
- Lay out the 8 slices of bread. Spread a layer of the hummus mixture on one side of each slice.
- Divide the finely chopped veggie mixture evenly among 4 of the bread slices, piling it high.
- Top each veggie-loaded slice with another slice of bread, hummus side down, to form a sandwich.
- Serve: Cut each sandwich in half, if desired, and serve immediately.
Nutrition Facts
Chopped Veggie Sandwich
Per
198 g
Calories
250
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Carbohydrates
33
g
11
%
Fibre
1
g
4
%
Sugars
8
g
9
%
Protein
11
g
22
%
Cholesterol
15
mg
5
%
Sodium
550
mg
24
%
Calcium
490
mg
49
%
Iron
2.6
mg
14
%
*5% or less is a little, 15% or more is a lot
Tips & Notes
Recipe by The Kilted Chef
