By Pearl Phillip
Hungry? Here is a simple, healthy sandwich recipe that’s delicious, balanced, and easy to make:
Ingredients (Serves 1):
• 2 slices of whole grain or sprouted bread (toasted if preferred)
• 3 tbsp hummus (any flavor—classic, jalapeño, garlic, roasted red pepper, spicy red pepper, olive etc.)
• 1/2 avocado, sliced
• 1/2 cucumber, thinly sliced
• 1/4 cup shredded carrots
• 1 small handful of fresh spinach or arugula
• 2-3 tomato slices
• Optional: a few red onion rings
• Salt & pepper to taste
• Optional: a squeeze of lemon juice or a drizzle of olive oil
Instructions:
1. Spread hummus on both slices of bread. This adds flavor and acts as a healthy, creamy base.
2. Layer the veggies: Start with spinach or arugula, then cucumber, tomato, avocado slices, and shredded carrots. Add red onion if using.
3. Season lightly with salt, pepper, and a squeeze of lemon juice for a zesty kick.
4. Close the sandwich and press gently. Slice in half for easier handling.
5. Serve immediately or wrap it up for a nutritious on-the-go lunch.
Optional Add-ons:
• Sliced hard-boiled egg for extra protein
• Veggie burger, sliced roast beef, turkey or grilled tofu for a heartier version
• A sprinkle of feta or goat cheese if you’re not dairy-free
| Nutrient | Amount |
|---|---|
| Calories | 370 kcal |
| Protein | 10 g |
| Carbs | 38 g |
| Fiber | 10 g |
| Fat | 20 g |
| Saturated Fat | 2.5 g |
| Sodium | 450 mg |
| Potassium | 700 mg |
| Vitamin A | 80% DV |
| Vitamin C | 30% DV |
| Iron | 15% DV |
| Calcium | 10% DV |
Low-Carb Version:
- Swap bread for lettuce wraps or low-carb tortillas
- Use full-fat hummus or avocado mash, skip carrots
Gluten-Free Version:
- Use certified gluten-free bread or collard greens as a wrap
- Everything else is naturally gluten-free!
Healthy Veggie & Hummus Sandwich added by Caribbean American Weekly on
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