Hummus Veggie Sandwich (Oil-Free and Healthy)
Hummus Veggie Sandwich — what’s better than an absolutely loaded vegan sandwich? A hummus veggie sandwich because it’s packed with flavor but it’s as healthy as a salad! This easy-to-make sandwich may become a new favorite lunch and is packed with goodies like homemade oil-free hummus, yellow bell pepper, cucumber, tomato, red onion, spinach, and microgreens on toasted sprouted whole grain bread.
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I just LOVE a hummus veggie sandwich. It’s so packed with goodness and, I won’t lie, it’s a little challenging to eat but that’s part of the fun!
And when paired with a green smoothie (coming soon!) or a cup of soup like my cauliflower and potato soup or cabbage mushroom soup, it makes a very satisfying lunch or dinner.
I’ve been eating toast with hummus for a long time. I really like the savory combination.
While on my weight loss journey, I discovered Ezekiel Sprouted Whole Grain Bread, which is this amazing and healthy bread that actually tastes really good (especially when you toast it). This bread can often be found in the freezer section of your grocery store (and it’s best to keep it frozen until ready to use because it has fewer preservatives and can go bad quicker than your average loaf of sandwich bread). I buy the low sodium version and it tastes great.
It’s not gluten-free, so if you are gluten-free, you’ll need to find a different bread.
But that’s besides the point. You can use any bread you like for this amazing hummus veggie sandwich, or stuff it in a wrap if you prefer!
Anyway, the point is that you need to try the combination of hummus, toast, and a lot of veggies! I LOVE IT and you will too! You don’t have to load yours as much as I did, but it does make for a pretty awesome photo. Thank you to my partner for always taking amazing food photos!
Ingredients
See the recipe card below for the full ingredients list (with amounts) and instructions.
- Bread: I like to use Ezekiel Low Sodium Sprouted Whole Grain Bread, though any bread you like that fits your goals will work. Use gluten-free bread if needed.
- Hummus: I use my oil-free hummus or any I have on hand, like beet hummus or butter bean hummus to make my hummus veggie sandwich. Any hummus will work.
- Veggies: I used yellow bell pepper (any color bell pepper is great), cucumber, tomato, red onion, spinach, and microgreens but I’ve experimented a lot with fillings. Add what you like!
- Other Add-Ins: For different flavors, try other add-ins like portobello bacon or soy curl bacon (the recipe works without the oil), sauerkraut, vegan kimchi, pickle slices, pickled jalapeños, or pickled red onions!
Substitutions
- Bread: There are other brands of sprouted whole grain bread out there depending on where you live. I’ve used Silver Hills, Angelic Bakery, and Dave’s, but Ezekiel Low Sodium is my favorite. Any bread or even a wrap would work great.
- Hummus: If you don’t want to make your own hummus, you can use store bought, or use something like tofu mayo, vegan mayo (beware, if you avoid oil, most store bought brands contain oil), vegan mushroom pâté, mustard, etc.
- Veggies: Use any other veggies like sautéed mushrooms, peppers like banana peppers or peppadew peppers or roasted red peppers, artichoke hearts, arugula, sprouts, carrot ribbons, roasted veggies, anything you like!
How to Make a Hummus Veggie Sandwich
- Note: The instructions below are specific to the veggies I used but you can definitely adapt the instructions for whatever veggies you choose to use.
- Prep the bread: Toast the slices of bread (I don’t have a toaster so I cook the frozen bread in my air fryer at 350 degrees Fahrenheit (180 degrees Celsius) for 4-6 minutes.) until sufficiently toasted for your preferences. Spread a healthy amount of hummus on one side of each slice.
- Add the yellow bell pepper: I like to cut one cheek or side off a yellow bell pepper and place it outside-down on once piece of hummus-covered toast. Then I put more hummus on top of the yellow bell pepper and it really does a great job of holding the rest of the veggies.
- Add remaining veggies: I added the cucumber slices, tomato, red onion, and a big mound of baby spinach to the bottom piece of bread. To the top piece, I added the a big mound of microgreens. Carefully close the sandwich.
- Cut the sandwich? If you choose to cut your sandwich, one tip I have is to wrap it in sandwich paper or parchment paper. The parchment will help hold the sandwich together. But I usually don’t bother with this and just serve the sandwich whole, as is.
- Enjoy: I would enjoy the hummus veggie sandwich immediately. I’ve never assembled the sandwich for later and wrapped it up for transport, but you could definitely try that if you need to take it on the go. Make sure to refrigerate it if it’s going to be more than an hour or two before you eat it.
Expert Tips
- Use fillings you enjoy: See the Ingredients heading above on other options for your sandwich filling, but the idea is to use what you like! If you hate red onion, skip it. If you want mustard in your sandwich, add it!
- Be careful not to overstuff: Funny advice coming from me, who made a massive sandwich, but be careful not to stuff your sandwich so full that your bread collapses (that’s why we toast it!) or that you can’t eat it.
- Experiment with other hummus flavors: I used my traditional-flavored creamy hummus without oil for this hummus veggie sandwich, but it works great with any flavor hummus like my beet hummus or butter bean hummus! I’m working on coming out with other hummus recipes too.
Serving Suggestions
My favorite way to serve this hummus veggie sandwich is with—you guessed it—more vegetables! I often serve this with a side of steamed or roasted veggies like cauliflower, broccoli, asparagus, or green beans.
If you’d like your veggies to be a little more exciting, try a green smoothie or this kale sweet potato salad.
I also love a classic combo like a cup of soup with a veggie sandwich. Try my cabbage mushroom soup or creamy potato and cauliflower soup.
More Plant-Based Lunch and Dinner Recipes to Try
- Portobello Pizzas
- Chickpea Tuna Salad (also makes a great sandwich filling!)
- Bell Pepper Nachos with Plant Based Nacho Cheese Sauce and Edamame Guacamole
- Butter Bean Scramble
Hummus Veggie Sandwich Recipe
Hummus Veggie Sandwich (Oil-Free and Healthy)
Equipment
- 1 Toaster or Toaster Oven or use an air fryer, that's what I used
Ingredients
- 2 slices Sprouted Whole Grain Bread, or any bread you like, I use Ezekiel Low Sodium Sprouted Whole Grain Bread, which I find in the freezer section of my local grocery store.
- 3-4 tablespoons Hummus, I use my own homemade hummus, but you can use store bought or use something else, see notes section below for ideas
- 1 cheek or side of a Yellow Bell Pepper, (or any color bell pepper) (please note that you can change any of the veggies, omit them, add new things, etc. See the notes section below for substitution ideas.
- 6-8 slices Cucumber, I cut mine as thin as possible to keep my sandwich from falling apart.
- 1 slice Tomato, I used a "beefsteak" tomato because it's sandwich-sized, but use several slices of smaller tomatoes such as roma or vine tomatoes if needed.
- 1 thin slice Red Onion, omit if you dislike
- 1 small handful Baby Spinach, arugula or baby kale would also be lovely.
- 1 small handful Microgreens, or sprouts would work great too, and both of these pack in a LOT of nutrition!
Instructions
- Note: The instructions below are specific to the veggies I used but you can definitely adapt the instructions for whatever veggies you choose to use.
- Prep the bread: Toast the slices of bread (I don't have a toaster so I cook the frozen bread in my air fryer at 350 degrees Fahrenheit (180 degrees Celsius) for 4-6 minutes.) until sufficiently toasted for your preferences. Spread a healthy amount of hummus on one side of each slice.
- Add the yellow bell pepper: I like to cut one cheek or side off a yellow bell pepper and place it outside-down on once piece of hummus-covered toast. Then I put more hummus on top of the yellow bell pepper and it really does a great job of holding the rest of the veggies.
- Add remaining veggies: I added the cucumber slices, tomato, red onion, and a big mound of baby spinach to the bottom piece of bread. To the top piece, I added the a big mound of microgreens. Carefully close the sandwich.
- Cut the sandwich? If you choose to cut your sandwich, one tip I have is to wrap it in sandwich paper or parchment paper. The parchment will help hold the sandwich together. But I usually don't bother with this and just serve the sandwich whole, as is.
- Enjoy: I would enjoy the hummus veggie sandwich immediately. I've never assembled the sandwich for later and wrapped it up for transport, but you could definitely try that if you need to take it on the go. Make sure to refrigerate it if it's going to be more than an hour or two before you eat it.
Notes
- Bread: There are other brands of sprouted whole grain bread out there depending on where you live. I’ve used Silver Hills, Angelic Bakery, and Dave’s, but Ezekiel Low Sodium is my favorite. Use gluten-free bread if needed. Any bread or even a wrap would work great.
- Hummus: If you don’t want to make your own hummus, you can use store bought, or use something like tofu mayo, vegan mayo (beware, if you avoid oil, most store bought brands contain oil), vegan mushroom pâté, mustard, etc.
- Veggies: Use any other veggies like sautéed mushrooms, peppers like banana peppers or peppadew peppers or roasted red peppers, artichoke hearts, arugula, sprouts, carrot ribbons, roasted veggies, anything you like!
- Other Add-Ins: For different flavors, try other add-ins like portobello bacon or soy curl bacon (the recipe works without the oil), sauerkraut, vegan kimchi, pickle slices, pickled jalapeños, or pickled red onions!
