Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Lunches > Grilled Vegetable and Feta Sandwiches (Whole Grain)

Grilled Vegetable and Feta Sandwiches (Whole Grain)

Enjoy a healthy and flavorful Mediterranean lunch with these Grilled Vegetable and Feta Sandwiches. Packed with nutrients and delicious grilled vegetables, this recipe is perfect for a light yet satisfying meal.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 4 slices Whole Grain Bread
  • 1/2 Eggplant
  • 1/2 Zucchini
  • 1/2 Red Bell Pepper
  • 1/4 Red Onion
  • 100 g Feta Cheese
  • 2 tbsp Olive Oil
  • 1 tsp Balsamic Glaze
  • 4 Fresh Basil Leaves
  • to taste Salt
  • to taste Black Pepper

Prepare the Vegetables

Start by washing all the vegetables. Slice the eggplant, zucchini, red bell pepper, and red onion into thin, even pieces. This will ensure they cook evenly on the grill.

Marinate the Vegetables

In a bowl, toss the sliced vegetables with olive oil, salt, and black pepper. Make sure the vegetables are well coated with the oil and seasoning. This will enhance their flavor during grilling.

Grill the Vegetables

Preheat your grill to medium heat. Place the marinated vegetables on the grill and cook for about 3-4 minutes per side, or until they are tender and have grill marks. Remove the vegetables from the grill and set aside.

Assemble the Sandwiches

Lightly toast the whole grain bread slices. Crumble the feta cheese evenly over two slices of bread. Arrange the grilled vegetables on top of the feta. Drizzle with balsamic glaze and garnish with fresh basil leaves. Place the remaining bread slices on top to complete the sandwiches.

Serve

Cut the sandwiches in half and serve immediately. Enjoy this delicious and healthy Mediterranean lunch!

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 180-220 kcal
  • Protein: 8-10g
  • Fat: 8-12g (primarily from olive oil and feta)
  • Carbohydrates: 15-20g (from bread and vegetables)
  • Fiber: 3-5g

Other Important Considerations for Nutrition

This recipe provides a good balance of macronutrients. Using whole grain bread increases the fiber content, which promotes digestive health and helps you feel full. Feta cheese adds protein and calcium. The vegetables are rich in vitamins, minerals, and antioxidants. Adjust portion sizes according to individual dietary needs and preferences.

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FAQ

  • Can I use other vegetables in this sandwich?

    Yes, you can customize the vegetables based on your preference and what's available. Bell peppers (different colors), mushrooms, and asparagus are great additions.
  • Can I prepare the grilled vegetables ahead of time?

    Yes, you can grill the vegetables ahead of time and store them in the refrigerator for up to 2 days. Reheat them slightly before assembling the sandwiches.
  • What can I use instead of balsamic glaze?

    If you don't have balsamic glaze, you can use a drizzle of balsamic vinegar or a squeeze of lemon juice for added flavor.