Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > Whole Grain Sandwiches with Hummus and Veggies

Ultimate High-Fiber Whole Grain Hummus and Veggie Sandwich

This hearty and flavorful sandwich is packed with fiber from whole grain bread, hummus, and a variety of fresh vegetables. It's a perfect healthy and satisfying lunch option that will keep you feeling full and energized throughout the afternoon.

Prep Time
10
Cook Time
0
Servings
1
Ingredients
  • 2 slices Whole grain bread
  • 2-3 tablespoons Hummus
  • 1/4 Cucumber
  • 1/4 Carrot
  • 1/4 Bell pepper (any color)
  • 1 handful Spinach
  • 1/4 cup Sprouts (optional)
  • 1/4 Avocado (optional)
  • to taste Everything Bagel Seasoning (optional)

Preparation

1. Prepare the Vegetables: Wash and thinly slice the cucumber, carrot, and bell pepper. If using avocado, slice it thinly as well. Ensure the spinach is clean and dry.

Assemble the Sandwich

2. Spread Hummus: Spread a generous layer of hummus on one or both slices of whole grain bread. The hummus acts as a flavorful and creamy base, adding moisture and healthy fats.

Add the Veggies

3. Layer Vegetables: On top of the hummus, layer the sliced cucumber, carrot, and bell pepper. Arrange them evenly so you get a good mix of flavors and textures in every bite.

Add Greens and Sprouts

4. Add Greens: Add a handful of spinach leaves and sprouts (if using) on top of the vegetables. Spinach provides additional vitamins and minerals, while sprouts add a nice crunch.

Optional Additions

5. Add Avocado (Optional): If using avocado, place the slices on top of the spinach and sprouts. Avocado adds creaminess and healthy fats to the sandwich.

Final Touches

6. Season (Optional): Sprinkle everything bagel seasoning on top for added flavor and texture. This is optional but highly recommended!

Closing the Sandwich

7. Top with Bread: Place the second slice of whole grain bread on top of the fillings. Press down gently to hold everything together.

Serving

8. Cut and Serve: Cut the sandwich in half, if desired, and serve immediately. Enjoy this healthy and delicious high-fiber lunch!

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

Calories: Approximately 180-220 kcal
Fiber: 5-7g
Protein: 8-10g
Fat: 8-12g
Carbohydrates: 20-25g

Other Important Considerations for Nutrition

  • Bread Choice: Choose whole grain bread with at least 3g of fiber per slice for optimal benefits.
  • Hummus: Opt for homemade or store-bought hummus with simple ingredients and no added sugars or excessive oils.
  • Vegetable Variety: Feel free to customize the vegetables to your liking and what you have on hand. Other good options include shredded cabbage, grated beets, or thinly sliced tomatoes.

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FAQ

  • Can I use different types of bread?

    Yes, you can use different types of bread, but for the highest fiber content, stick to whole grain varieties like whole wheat, whole rye, or multi-grain bread.
  • Can I make this sandwich ahead of time?

    It's best to eat this sandwich fresh, as the vegetables can make the bread soggy if it sits for too long. If you need to prepare it in advance, wrap it tightly and store it in the refrigerator for no more than a few hours. Consider adding the hummus just before eating to prevent sogginess.
  • What can I add for extra protein?

    You can add extra protein by including sliced hard-boiled eggs, grilled chicken, or tofu to the sandwich.