Best Mediterranean veggie sandwich: easy veg recipe

Amazing Easy Veg Sandwich recipe: The best Mediterranean veggie sandwich is just the right combination of flavor, texture, and simplicity. If you’re looking for that ultimate easy veggie sandwich, this is the healthy and delicious recipe for you. It features tender, smoky grilled eggplant paired with creamy hummus, fresh cucumber, tangy sun-dried tomatoes, and crisp salad-all layered between two slices of your favorite bread.

This hummus sandwich is full of plant-based goodness; it comes together in only a few easy steps, making for a great lunch or quick meal on busy days. Whether you’re a long-time fan of veggie-packed meals or new to the game of eating plant-based, this eggplant sandwich will impress with its Mediterranean-inspired flavors and simple preparation. 

Get ready for a great veggie sandwich that’s satisfying in each bite, featuring savory eggplant balanced with fresh veggies and the creamy richness of hummus.

Easy vegetable sandwich 

What’s the best thing about this ultimate veggie sandwich? It’s entirely customizable — add your own favorite fresh herbs, swap in different veggies, or use your own homemade hummus to make it your own!

You can prepare this delicious sandwich in just under 15 minutes for a light lunch, a picnic, or when you want a quick dinner. This simple and healthy vegan sandwich filled with freshness is sure to be a family favorite recipe. Be sure to add it to your sandwich recipe rotation.

What’s Great About This Easy Mediterranean Vegetable sandwich Recipe:

Easy to Make:  This delicious cold sandwich is super easy to make. It’s a great way to make a good sandwich on busy weekday mornings where you still want to enjoy a tasty lunch.

Make-Ahead Option: It can be prepared ahead of time and is, therefore, suitable for take-out meals, school lunch sandwiches, work lunch options, or summer picnics. With just a few good quality ingredients you can enjoy the best vegetarian sandwiches anytime.

Creamy and Flavorful: Packed with a strong mix of flavors, this sandwich will satisfy your taste buds! 

Healthy and Balanced: It contains the right amount of fiber, carbohydrates, and proteins to keep you properly nourished.

Satisfying: The ingredients will make you feel fuller for longer.

Even healthier, whole wheat bread can be used for sandwiches. I often use my homemade bread recipe in its preparation.

This Mediterranean-inspired sandwich uses sundried tomatoes, adding a touch of sweetness and sunshine, perfectly complementing the eggplant. Overall, this flavor is creamy, mild, and so pleasant to taste, reminding one of sunny days.

If you like spicy food, then add a dash of hot sauce into the sandwich to give it an extra kick.

In this easy vegan sandwich recipe well cover 

Best bread for veggie sandwiches 

Here are some great bread options that will elevate your vegan eggplant and hummus sandwich:

1. Whole Grain Bread

•    Why it’s great: Whole grain bread is packed with fiber and nutrients that can stand up to the robust and earthy flavor in a very nice way to the grilled eggplant and creamy hummus.

•    Texture: This bread is dense and slightly chewy; it’s perfect as it holds up well to moist fillings in the sandwich.

2. Sourdough

 •    Why it’s great: With tangy sourdough, an added layer of complexity helps cut through the richness of the smoky eggplant and rich sun-dried tomatoes.

• Texture improved: Crusty outside and soft inside give a nice crunch when toasted.

Lighter breads

3. Ciabatta

• Why it’s great: Due to its light and airy texture, combined with a bit of chew, this bread is perfect for sopping up flavor from the hummus and grilled veggies. It’s a great bread slice choice when you’re making easy vegan sandwiches.

• Texture: Lightly toasted, it has a nice crunchy feel which holds the fillings together and does not become soggy bread at the end. 

4. Multigrain Bread

• Great because: The nutty flavor brought out by all the seeds and grains in multi-grain bread elevates the overall taste and texture of the sandwich. Multigrain slices of bread are great for any vegetarian sandwich recipes. 

• Texture: Crunchy, from the seeds, adds some nice texture variety in the sandwich. 

5. Pita Bread

• What’s great about it: If you want to give it a little more Mediterranean flair, the pita bread is great and will let you easily stuff the ingredients of the sandwich inside it for a neat, easy-to-eat handheld version.

•    Texture: Soft and slightly chewy, it does hold up the filling quite well while adding a little something for the taste buds.

More great sandwich breads

6. Rye Bread

    •    Why it is great: With its bold, slightly sour flavor, rye bread indeed goes with the smokiness of the eggplant and the savory flavor of hummus, adding depth to the sandwich.

    •    Texture: Dense and robust, keeping the sandwich together and adding to the rustic feel.

7. Focaccia Bread

•    Why it’s great: Focaccia offers a rich, herby flavor-most often infused with rosemary or garlic-that brings out Mediterranean elements in the sandwich.

 •    Texture: Soft and airy while being tough enough not to buckle when filled. It’s a great option for summer picnic.

8. Gluten-Free Bread

 •    Why it’s great: A good gluten-free bread option will offer much of the same great texture and flavor found in traditional bread, sans gluten.

 •    Texture: May be soft or lightly toasted for extra crunch, depending on the brand.

Each of these breads could bring a different flavor and texture to your vegan eggplant sandwich, thereby personalizing it to one’s preference!

What is a Veg Sandwich Made Of

Key ingredient:

1. Eggplant ½ sliced

• Grilled eggplant provides a smoky, tender texture and an almost sweet, savory taste. The “meaty” element makes the sandwich satisfying and hearty. It’s a delicious vegan twist on common sandwich recipes.

• Hack: Brush the eggplant slices with a mixture of olive oil, lemon juice, and garlic powder added for flavor while grilling.

Filling ingredients:

2. Hummus (2 tbsp)

    • With a creamy, smooth, rich texture, hummus provides a base layer of protein, fiber, and healthy fats that gives a satisfying mouthfeel and a tangy flavor that works well against the other ingredients.

•    Hack: Add a bit more authenticity by making my homemade Greek hummus. For a really Mediterranean feel and flavor, blend in a bit more lemon juice, garlic, or tahini to give it extra oomph. If you’re using store-bought hummus, add a Greek twist with chopped olives, roasted red peppers, or a sprinkle of za’atar. Note: make your own hummus or opt for store bought hummus for extra quick easy sandwich recipes.

3. Sun-dried Tomatoes 2 oil-packed, sliced

• Sun-dried tomatoes add concentrated, sweet-sour flavors and a chewy texture to give the sandwich a depth of flavor and a Mediterranean flair.

• Hack: If your sun-dried tomatoes are too chewy, soak them in warm water for 10 minutes to soften before adding. You can replace them with roasted cherry tomatoes for fresh roasted flavor.

4. Mixed Salad (1 handful)

•     It gives the salad a nice crunchy freshness; being light, it helps balance out the richness of ingredients like hummus and eggplant.

• Hack: Add greens such as arugula, baby spinach, alfalfa sprouts, or lettuce for some great textural elements with a somewhat peppery taste. If you are looking for added flavor, toss the greens in a light vinaigrette before adding into sandwich.

5. Cucumber (4 slices)

•    Crisp Cucumber adds freshness, crunchiness, and coolness to the sandwich. It provides a nice contrast in texture to the softer grilled eggplant and hummus.

•    Hack: Sprinkle salt and squeeze a little lemon juice onto the sliced cucumber for a bit more flavor before adding them in.

Veggie sandwich seasoning and flavor ingredients

6. Fresh Basil

Chopped, 4-5 leaves

•    Basil contributes an aromatic, fresh, herbaceous flavor but with full Mediterranean appeal in this sandwich.

• Hack: If basil isn’t available, use fresh mint, parsley, or oregano for a similar herbaceous note. You can also mix in chopped herbs directly into your hummus for a burst of flavor.

7. Olive Oil

• Olive oil is used to grill the eggplant, adding richness and a slight golden crispness to the vegetables, enhancing their natural flavors.

• Trick: Pimp your olive oil by heating the oil with a few cloves of minced garlic or some rosemary/thyme sprigs for a few minutes before drizzling it over the eggplant before grilling. Adds an immense depth of flavor.

8. Smoked Paprika (Pinch)

 • Smoked paprika gives an underlying smokiness and warmth to the eggplant slices that really adds a layer of flavour.

•    Hack: If you don’t have any smoked paprika, you can substitute it with some cumin or a little chili powder for a different, yet still tasty, twist.

The all-important bread

9. Sandwich Toast (2 slices, any bread)

    •    Bread is the key ingredient in giving this great veggie sandwich the structure to make it portable. It’s also essential in holding the slippery ingredients and gives texture. Whole grain bread brings in much-needed fiber, whereas sourdough or ciabatta provides an extra kick in chewiness or flavor.

•    Lightly toast the bread for a crisper sandwich, or substitute in whole grain, gluten-free, or sprouted bread for a healthier alternative.

Bonus Hacks for Greek-Style Hummus at Home

Add flavor: Take your hummus to another level with some blends of classic Greek-inspired flavors such as kalamata olives, roasted red peppers, or a smidge of feta for those who are not strict vegans.

Lighten up: If your hummus is a little too thick, add a squeeze of lemon juice, some olive oil, or a little water until it reaches just that perfect creamy-but-spreadable consistency.

Mix and match these ingredients, or pull out one of these hacks to really take this humble veg sandwich to the next level and make it your own!

Easy plant-based veg sandwich tips and tricks

Here are some tips and tricks to make the ultimate Mediterranean veggie sandwich:

Tips and Tricks for the Perfect Mediterranean Veggie Sandwich:

1. Choose Your Hummus: Opt for homemade hummus for freshness, or simply use your favorite store-bought variety to speed up your lunch prep.

2. Add Some Heat: For people with a penchant for a little heat, drizzle your sandwich with your favorite hot sauce to add that added layer of spice. Alternatively, you can add extra spices with green chilies, spicy tomato ketchup, extra black pepper or red pepper flakes.

3. Grill It: Take this luscious veggie sandwich to a whole new level-a grilled Mediterranean wonder-by toasting it in your panini grill, sandwich maker, or toaster. This will bring out the flavors and give a nice crunch to this.

4. Choose Flavorful Bread: A strong bread, like focaccia, will help bring out the Mediterranean flavors and give a hearty base to your fillings. A good bread can add extra texture and so much flavor to make it taste like different sandwich recipes.

5. Add Grilled Peppers: Throw in some oil-packed grilled peppers into your sandwich filling for added depth of flavor. Red bell pepper is great in any vegan sandwich recipes. They bring in sweetness and depth that raises the bar on overall taste.

These pointers will lead you to create a Mediterranean veggie sandwich full of flavor that’s sure to satisfy!

Veg sandwich recipe: best Mediterranean veggie sandwich recipe 

This flavorful vegan eggplant sandwich is packed with grilled smoky eggplant, crisp cucumber, fresh salad, and tangy sun-dried tomatoes, all layered on hummus-spread toast. It’s an easy, satisfying, and healthy option perfect for lunch or a light meal.

INGREDIENTS

• 2 slices Sandwich Toast – use any bread of your choice 
• ½ Egg plant – cut into thin slices 
• Pinch of salt
• Smoked paprika pinch 
• 2 oil packed Sun-dried Tomatoes – sliced 
• 1 handful Mixed Salad
• 4 slices Cucumber
• 2 tbsp Hummus
• Olive Oil
• 4-5 leaves Fresh basil – chopped (optional)

How to make these Best veggie sandwich

1. Cut the eggplant into thin slices. Drizzle each slice with a little olive oil and rub it in, then sprinkle with a pinch of salt and smoked paprika.

2. Heat a grill pan or frying pan over medium heat and cook the eggplant slices for 3-5 minutes on each side, until they’re tender and lightly browned.

3. Spread hummus evenly on both slices of sandwich bread.

4. Assemble the sandwich by layering the salad, cucumber slices, and sundried tomatoes (chop the sun-dried tomatoes into smaller pieces if preferred).

5. Add the grilled eggplant slices on top, sprinkle with fresh basil, then finish by placing the second slice of bread on top.

6. Serve and enjoy!

Notes:

Can be eaten straight away, or packed and taken with you to go.

Tip: if you like spicy food, then add a bit of hot sauce to this sandwich for an extra kick of flavor.

Other Vegetarian sandwich filling ideas

Following are some great vegetarian sandwich fillings which you can add to enhance flavor and texture to this eggplant sandwich:

1. Roasted Red Peppers

Adds sweetness and smokiness along with tender texture.

2. Avocado Slices or Guacamole

Avocado adds a creamy richness, along with healthy fats to smooth out the sandwich.

3. Grilled Zucchini or Mushrooms

Grilled vegetables, like zucchini or portobello mushrooms, will bring in some heft and earthiness.

4. Pickled Vegetables

Pickled onions, cucumbers, or even pickled jalapeños really add that tangy, slightly spicy kick.

5. Sliced Cheese or Vegan Cheese

For added richness, toss on a slice of your favorite cheese, such as mozzarella or cheddar, or a plant-based alternative.

6. Caramelized Onions

Sweet and soft caramelized onions add that depth of flavor that is savory and sweet at the same time, complementing the grilled veggies.

More delicious veg sandwich recipe filling ideas

7. Tofu or Tempeh

Marinated tofu or tempeh slices, either baked or pan-fried, give it a boost of protein and some great texture.

8. Pesto

Spread some basil or sun-dried tomato pesto on each side of the sandwich bread for an added flavor and a burst of freshness from herbs.

9. Shredded Carrots or Beets

Add some texture and color by sprinkling some raw carrots or beets on top of your vegan sandwich filling after shredding them.

10. Crispy Chickpeas

For some added crunch, sprinkle some roasted or spice fried crispy chickpeas within the sandwich.

These add-ons can be mixed and matched to create a sandwich to your liking, taking this already delicious recipe up another notch!

Veggie sandwich prep and storage 

To meal prep and store this vegan eggplant sandwich, follow this guide:

Meal Prep:

1.    Grill the Eggplant Ahead of Time:

Grill the eggplant slices as indicated, then cool completely. Store in a covered container, refrigerated for 3 to 4 days.

2. Prepare the Vegetables:

Slice cucumbers, chop sun-dried tomatoes, wash and dry the salad greens. Place these in separate airtight containers or zip lock bags in the refrigerator to preserve freshness.

3. Make the Hummus:

If you’re using homemade hummus, you can make a batch ahead and store it in the fridge up to a week in advance. If using store-bought hummus, keep sealed until use.

4. Store the Bread:

Store bread in a bread box or a sealed bag to keep it fresh. You can also freeze the bread and then thaw slices at a time.

Assembling Before Eating:

When you’re ready to eat, assemble the sandwich fresh: Spread the hummus on, layer on the prepped veggies and grilled eggplant, and serve. Set the bread aside until then, to avoid sogginess.

Storing Premade Sandwiches:

If you need to store a fully assembled sandwich:

Make sure to wrap the sandwich tightly in plastic wrap or place it in an airtight container to keep it fresh.

Store it in the fridge for up to 1 day.

You can store hummus and sundried tomatoes separately in a small plastic container, assembling just before eating.

This will keep the freshness of your sandwich intact and ready for you for a quick grab and go lunch/dinner!

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Veg sandwich recipe FAQ

Extra FAQ

More delicious sandwich recipes you might enjoy 

• Pesto Sandwich recipe
• Easy falafel sandwich recipe
• Pita sandwich recipe
• Picnic sandwich recipe
• Hummus wrap recipe
• Rye bread sandwich recipe

What to serve with vegetarian veggie sandwiches 

• Greek salad
• Roasted brussels sprouts
• Sesame roasted potatoes
• Sweet potato fries
• Oven roasted potatoes 
• Dump sheet mushrooms and vegetables
• Colorful couscous salad

Sauces, dips and gravy you might like with your Veg sandwich recipe 

• Low carb keto salsa
• Béarnaise sauce
• Vegan aioli 
• Whiskey sauce
• Best vegan gravy

Recipe originally published April 13, 2019

Recipe updated November 3, 2024