If you are looking for a quick, healthy, and satisfying meal, a hummus sandwich is the perfect choice. Packed with protein, fiber, and nutrients, it is both delicious and nourishing. The creamy hummus paired with fresh vegetables and soft bread creates a delightful balance of taste and texture. Whether you prepare it for breakfast, lunch, or a light dinner, this sandwich is simple yet wholesome. The best part is that you can customize it with your favorite veggies or even add a touch of spice to suit your taste.
Ingredients of Hummus Sandwich with pictures
- Bread slices
- Hummus
- Cucumber
- Tomato
- Lettuce
- Red onion
- Carrot (grated)
- Olive oil
- Black pepper
- Salt
Ingredients of Hummus Sandwich with Quantity
| Ingredient | Quantity |
|---|---|
| Bread slices | 2 slices (whole wheat or multigrain preferred) |
| Hummus | 3 tbsp |
| Cucumber | 4–5 thin slices |
| Tomato | 2–3 slices |
| Lettuce | 2 leaves |
| Red onion | 3–4 thin rings |
| Carrot (grated) | 2 tbsp |
| Olive oil | ½ tsp |
| Black pepper | ¼ tsp |
| Salt | A pinch |
Step by Step Hummus Sandwich recipe
-
Prepare the bread:
Take two slices of whole wheat or multigrain bread. Lightly toast them if you prefer a crispy texture. -
Spread hummus generously:
On one slice of bread, spread 2–3 tablespoons of hummus evenly. This will be the creamy base of your sandwich. -
Add the vegetables:
Layer cucumber slices, tomato slices, and lettuce leaves over the hummus. Then add onion rings and a sprinkle of grated carrot for extra crunch and freshness. -
Season for flavor:
Drizzle a few drops of olive oil over the veggies. Sprinkle black pepper and a pinch of salt to enhance the taste. -
Close the sandwich:
Place the second bread slice on top. Press gently so everything stays in place. -
Slice and serve:
Cut the sandwich diagonally for easy serving. Enjoy it fresh with a side of salad or fruit.
Tips & Variations
- For extra flavor, add roasted bell peppers or pickles.
- You can use flavored hummus such as garlic, roasted red pepper, or spicy chili hummus.
- Add avocado slices for a creamy twist.
- To make it more filling, include grilled chicken or boiled eggs.
- Wrap it in a tortilla instead of bread for a quick lunch wrap.
Serving Suggestions
- Serve with a bowl of fresh salad for a balanced meal.
- Pair it with a cup of soup for a cozy dinner.
- Pack it for school or office lunch—it stays fresh and tasty.
- Enjoy with fresh fruit juice or green tea for a refreshing combination.
Nutritional Info about Hummus Sandwich
| Nutrient | Amount (per sandwich) |
|---|---|
| Calories | ~250 kcal |
| Protein | 9 g |
| Carbohydrates | 34 g |
| Fiber | 6 g |
| Fat | 8 g |
| Saturated Fat | 1 g |
| Sodium | 280 mg |
FAQs about Hummus Sandwich
| Question | Answer |
|---|---|
| Can I make this sandwich vegan? | Yes, it is naturally vegan since hummus and vegetables contain no dairy or meat. |
| Which bread is best for hummus sandwich? | Whole wheat or multigrain bread works best as it is healthier and adds fiber. |
| How long can I store it? | It is best eaten fresh, but you can refrigerate it for 4–5 hours if packed properly. |
| Can I use store-bought hummus? | Yes, store-bought hummus works well, but homemade is fresher and healthier. |
| Is it good for weight loss? | Yes, because it is low in calories, high in fiber, and keeps you full longer. |
Benefits of Hummus Sandwich
| Benefit | Explanation |
|---|---|
| High in Protein | Hummus is made from chickpeas, which are a great source of plant-based protein. |
| Rich in Fiber | Helps in digestion and keeps you full for longer. |
| Heart-Healthy | Contains olive oil and vegetables that support heart health. |
| Weight-Friendly | Low in calories yet filling, making it great for weight management. |
| Nutrient-Packed | Provides vitamins, minerals, and antioxidants. |
Disadvantages of Hummus Sandwich
| Disadvantage | Explanation |
|---|---|
| May Contain Sodium | Store-bought hummus can be high in salt. |
| Gluten Content | Bread contains gluten, which may not be suitable for gluten-intolerant people. |
| Can Spoil Quickly | Fresh vegetables can make the sandwich soggy if stored too long. |
| Portion Control | Eating too much bread or hummus can increase calorie intake. |
Conclusion
A hummus sandwich is a simple yet nutritious choice that brings together flavor and health in every bite. It is quick to prepare, customizable, and suitable for almost any meal of the day. With its rich protein, fiber, and essential nutrients, this sandwich not only satisfies hunger but also supports a healthy lifestyle. While there are minor drawbacks, such as sodium content in store-bought hummus or gluten in bread, choosing homemade options and whole grain bread makes it even better. Enjoy this wholesome sandwich fresh, and it might just become your go-to meal for busy days.