Veg sandwich recipe: perfect hummus picnic sandwiches

Best easy hummus sandwich recipe – Veg sandwich: If you want something quick, delicious, and versatile in a meal, this veggie sandwich with hummus is all you need. From taste to texture, and from healthy to satiating, this sandwich makes a great meal to be enjoyed any time of the day. Whether you’re getting ready for a busy school week, looking for vegan school lunch ideas, or planning a delightful picnic — this sandwich fits the bill. It’s the perfect school day Vega sandwich and picnic sandwich recipe wrapped into one delicious meal!

Easy perfect sandwich with hummus 

Imagine taking a bite of fresh and crusty bread with a smooth, creamy layer of hummus, enhanced by the crunch of cucumbers, succulent tomatoes, and colorful vegetables. These all come together to make one of the best veggie sandwiches you will ever make, and this ensures that every single bite provides a delight of taste and nutrition. This healthy sandwich is fully packed with plant-based protein, fiber, and essential vitamins to energize and keep you full throughout your day.

Perfect Picnic sandwiches: best vegetarian sandwich recipes 

What really makes this ultimate veggie sandwich stand out, however, is its versatility. You can easily make it your own, depending on your taste or dietary needs. Use your favorite bread, white, multigrain bread or French bread as you prefer. Or substitute the good sandwich bread with tortillas. 

Missing some of the ingredients? Just substitute with vegetables or various types of hummus; this is your sandwich. It is perfect for those days when you need to be nourished but don’t want to spend hours in the kitchen. In no more than a few minutes, you can make this delicious and healthy meal that’s a true crowdpleaser sandwich recipe.

Easy vegan sandwich recipes: best veg sandwich 

This is also a great picnic sandwich recipe. The easy vegetable sandwich is naturally vegan. Be it going to a park, the beach, or maybe just to have a backyard picnic, this on-the-go  sandwich will stay fresh, perfect for alfresco dining. These easy vegan sandwiches are perfect for a delicious lunch, picnics, on-the-go meals, or a healthy school lunch your kids will love! 

Lunch time favorite recipe 

So, roll up your sleeves and get ready to indulge in this simple, yet scrumptious veggie sandwich with hummus. More than just a cold sandwich, it is a great veggie sandwich meal that will definitely get pinned in your lunch routine, be it for school, work, or those bright picnic days! Whether you need a delicious veg sandwich or a tasty picnic sandwich recipe everyone will love, this veggie sandwich is the one for you.

In this hummus veg sandwich recipe, we’re covering 

What makes this picnic sandwich recipe so good

Not only does the Hummus Veggie Sandwich taste great, but the combination of flavors and textures that it offers is fantastically unique. Here are a few things setting the sandwich apart:

1. Flavorful Hummus Base

Creamy Texture: The creamy nature of the hummus gives a smooth and creamy texture to enhance richness without mayo or other spreads. It’s the perfect spread for delicious sandwich recipes. And hummus is meal prep friendly. Make it in advance and use it to make your favorite veg sandwich the next day. It’s the perfect way to make stress-free summer picnics.

Varied flavor: You can have hummus in classic flavors, roasted red pepper, garlic, and even spicy, in which you can make your sandwich as per your liking.

2. Fresh, Crunchy Vegetables

Texture variation: From fresh vegetables like cucumbers, summer tomatoes, and even bell peppers, adding to the satisfying crunch to every single bite. 

Colorful Presentation: The brightly colored vegetables add to the appeal of the veg sandwich, adding a lot of nutrients and making them healthy.

3. Nutrient-Dense Ingredients

High in Protein and Fiber: The main ingredient in hummus is chickpeas, which are packed with proteins and fiber that are responsible for keeping one full and sated.

Minerals and Vitamins: Fresh vegetables contribute to overall health due to their nutrients; such important vitamins include Vitamin C and K, among others.

Even more reasons why this veg sandwich recipe is so good

4. Flexible and Versatile

Varied Versions: You can easily reimagine the sandwich by changing the vegetables, flavors of hummus, and the type of bread to suit just about any taste and dietary requirement.

Seasonal Change: With little change in ingredients according to the season or the local produce available, you will get a new feel with each sandwich. 

5. Healthy and Wholesome

Balanced meal: This sandwich is a combination of healthy fats-hummus, complex carbohydrates-bread, and vitamins and minerals from vegetables, all combined into one tasty veg sandwich serving.

Plant-Based Goodness: It’s naturally vegan, hence coming in handy for those who follow plant-based diets and do not want to sacrifice flavor or satisfaction.

Extra reasons why this picnic sandwich recipe is amazing

6. Quick and Convenient

Easy to prepare: The sandwich is ready in minutes and hence ideal for busy weekdays or when you have leftovers that needs saving.

Great for Meal Prep: It’s so good for meal prep, either for lunch boxes or for picnics.

7. Delicious Cold or Hot

You can serve either warm or chilled version of these sandwiches. Store them cold or serve the individual sandwiches toasted. A quick toast can warm it and give it a nice crunch.

8. A Satisfying Bite

Very Filling: The combination of flavors and textures in each comfort bite works to make you feel fuller for longer due to the amount of protein and fiber in each tasty veg sandwich.

9. Eco-Friendly Choice

Minimal Waste: Using leftover veggies or homemade hummus prevents food waste while enjoying a delicious meal.

These combine to make the Hummus Veggie Sandwich tasty, healthy, and full for any meal or snack of the day.

Veg sandwich recipe ingredients

You don’t need a lot of fancy ingredients to make a great veggie sandwich. This ultimate veggie sandwich recipe is made with simple ingredients you should be able to get at your local grocery store. 

Here’s a quick breakdown of the key ingredients in the Hummus Veggie Sandwich and what each component contributes overall to deliciousness and nutritional value in the sandwich:

Ingredients Breakdown

Picnic sandwich Hummus ingredients

1.    Chickpeas (1 can)

The main ingredient in hummus is chickpeas, which give a creamy texture and a nutty flavor. Rich in protein and fiber, they help you feel full and satisfied. Hummus is an amazing vegan ingredient base in different sandwich recipes. Much like a traditional avocado spread the hummus spread provides a creamy, flavorful base. 

2. Tahini (1 tablespoon)

This sesame seed paste gives richness, nutty flavor, and creaminess to the hummus. Healthy fats, calcium, and iron are the other valuable nutrients that tahini contributes to the sandwich.

3. Water (3 tablespoons)

Water achieves desired consistency for the hummus-thin enough to be spread with ease, enhancing its texture without adding calories.

4. Garlic 2 cloves

Fresh garlic gives the hummus an acrid, savory taste, lifting its taste a notch. There are also many health benefits associated with the consumption of garlic, including anti-inflammatory and immune-boosting properties.

5. Cumin Powder 2 pinches

Cumin adds warmth and earthiness to the hummus, which helps to enhance the flavor profile of hummus. Antioxidant properties and aiding digestion are other benefits.

6. Lemon Juice (3 tablespoons, divided)

Fresh lemon juice adds brightness and acidity that cuts through the richness of hummus. Lemon juice makes flavors pop and gives a nice refreshing zing while adding vitamin C as well.

7. Olive Oil (3 tablespoons, divided)

Olive oil adds richness to the hummus and helps create a smooth texture. It is a source of healthy monounsaturated fats that are good for heart health.

Sandwich filling ingredients

8. Tomatoes (1 cup, diced)

Fresh tomatoes add juiciness, sweetness, vibrant color, and a great boost of vitamins A and C, potassium, and antioxidants such as lycopene. Alternatively, you can use sun-dried tomato to give the sandwiches that Italian sandwich favorite flavor.

9. Cucumber (1 cup, diced)

Refreshing crunch from crisp cucumber

and delicious freshness due to their high water composition. They are low in calories and a good source of vitamins K and C. English cucumbers or crisp Persian cucumbers are good options and a great way to add extra freshness to any sandwich.

10. Parsley (1 cup, chopped)

Fresh parsley adds fresh herbal flavor and freshness to the sandwich. It is packed with vitamins A, C, and K, and also has very potent antioxidants.

11. Red Onions (½ cup, chopped)

Red onions add a sharp, crunchy bite to the sandwich. They are also a great source of antioxidants, including quercetin, which has been linked to improved heart health and reduced inflammation.

12. Fresh Basil leaves (¼ cup, chopped)

Basil brings in the sweetness and aroma that will help bind the rest of the fresh veggies flavors in the sandwich together. Fresh basil adds freshness with richness in vitamins A and K and very delicious antioxidants.

13. Bread (4 slices of bread, ciabatta rolls, or whole-wheat tortillas)

The base of the sandwich-be it whole grain bread or a tortilla-provides carbohydrates for energy. Whole wheat options also include fiber, which will help with digestion and further satiate your appetite. You can use any type of bread you prefer, from baguettes, focaccia bread, toast bread, pita pockets or even tortillas to make delicious easy sandwich recipes.

Summary of Benefits

• Nutrient-Dense: This sandwich is full of vitamins, minerals, and healthy fats that can make it very nutritious at any meal.
• Flavorful: The creamy hummus, crunchy vegetables, and fresh herbs together make up a great and delicious combination of textures and flavors.
• Personalizable: Any ingredient is easy to substitute or replace with any choice you want taste. Whether you opt for white bread, use a ciabatta baguette, prefer fresh lettuce or would rather have a generous layer of arugula, this veg sandwich is the best choice. 

Each and every ingredient comes together in the Hummus Veggie Sandwich making it delicious , nutritious, and fun! 

Best veggie sandwich tips and tricks 

1. Keep It Simple with Sliced Veggies

Short cut: If in a rush for time, or just don’t feel like chopping several ingredients, forget tabbouleh. Just add fresh tomato and cucumber slices directly in the sandwich. Freshly season them with a pinch of salt and pepper and top them with sliced red onions for a burst. And just like that, you get great taste and crunch minus extra preparations.

2. Try Another Kind of Bread

One needn’t necessarily be confined to any one kind of bread. Go ahead, use whatever suits your fancy. French bread, homemade bread or even rye bread all work. Whole grain bread can give a boost of extra fiber and nutrients, while light sandwich bread provides a soft texture. If you prefer an easier wrap, use tortillas. You can even use pita pockets for fun! That ease with which this can be personalized makes the sandwich all that more adaptable into any meal rotation.

3. Store-Bought Hummus

One of the tips is to save time. No problem! You can skip making hummus from scratch by using your favorite store-bought variety. There are thousands of flavors out there-classic, roasted garlic, spicy harissa. You can make a really delicious sandwich in a few minutes with this quick hack and not sacrifice flavor or quality.

Extra tips:

4. Add Spice

Tip: Give your sandwich a little kick if you are into heat. Sprinkle some red pepper flakes, throw on sliced jalapeños, or use some spicy hummus for a zesty kick to take this sandwich to the next level. This can easily make it a real showstopper, in particular for those of them who enjoy an added kick.

5. Make Different Versions Day to Day

Tip: The beauty of this sandwich is how versatile it is. On the recipe card, see ideas to mix and match each day for something different. Change up the vegetables, use different herbs, or try different hummus flavors.  Add olive tapenade one day, Italian dressing the next day with red pepper strips, or make it decadent with artichoke hearts. Easy enough to do for school lunches and office meals, and great for picnics, so your meal is exciting each time!

These pointers would help you prepare an ideal Hummus Veggie Sandwich, taking into consideration the phenomena of personal choice and time as well. Enjoy the flavors and the imaginable possibilities!

Nutritional veg sandwich recipe: best easy hummus sandwich

Take your lunches a step forward with this delectable Chickpea Veggie Sandwich, forged with rich protein in the hummus and vibrant, fresh vegetables. A quick and easy recipe, this brings together creamy tahini, zesty lemon, and aromatic herbs into a delicious spread perfectly balanced by crunchy cucumbers, juicy tomatoes, and refreshing herbs. Whether you enjoy this healthy sandwich at home or on-the-go, it’s sure to satisfy your cravings while keeping your meal both nutritious and delightful! It is great for picnics, putting in lunch boxes, or even a light dinner; this is a crowd-pleaser.

Veg sandwich recipe Ingredients:

Chickpea Hummus

• 1 can chickpeas, drained and rinsed
• 1 tablespoon tahini
• 3 tablespoons water
• 2 cloves garlic, minced
• 2 pinches cumin powder
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Pinch of Salt 
• Pinch of ground black pepper to taste

Tabouleh

• 1 cup tomatoes, diced
• 1 cup cucumber, diced
• 1 cup parsley, chopped
• ½ cup red onion, chopped
• ¼ cup fresh basil, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/3 tsp Salt 
• 1/4 tsp ground black pepper 

For Assembly:

• 8 slices sandwich bread or 4 whole-wheat tortillas

How to make the best veggie sandwiches Instructions:

1. Prepare the Chickpea Hummus:

• Pulse in a food processor fitted with a steel blade until smooth: the drained chickpeas, tahini, water, minced garlic, cumin powder, 2 tbsp of lemon juice and 2 tbsp of olive oil.
• Blend in a food processor on high until smooth and creamy. If no food processor is available, a fork will suffice as long as you are willing to mash continuously until smooth.  
• Taste and adjust seasoning with salt and pepper. Set aside.

2. How to make Tabouleh:

• Put diced tomatoes, diced cucumber, chopped parsley, chopped red onion, and chopped basil in a medium-sized bowl.
• Drizzle the remaining 1 tbsp olive oil and 1 tbsp lemon juice over.
• Toss all together to combine. Taste for seasoning with salt and pepper.

3. Assemble Your Sandwich:

If Using Tortillas:

•     Spread a healthy spoonful of the chickpea hummus on each tortilla.
•     Top with a healthy amount of the tabouleh mixture.
•     Roll the tortilla up tightly, folding sides in as you go, to create a wrap. Slice in half if desired.

If Using Sandwich Bread:

• Spread a generous spoonful of the chickpea hummus on one slice of bread. Smear a layer of the tabouleh mixture over the hummus. Place another slice of bread atop to complete the sandwich. Cut in half if desired.

4. To serve:

• Have your delicious Chickpea Veggie Sandwich or Wrap immediately; these can also be packed up for lunch or even a picnic!

Tips:

• Feel free to add any extra veggies that you love, such as bell peppers, spinach, or avocado, for extra flavor and nutrition.
• Store leftover hummus or tabouleh in airtight containers in the fridge for up to 3 days.
• Healthy, quick, and custom-this is one good lunch or refreshing snack.

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Delicious picnic sandwich variations

Here are some delicious veggie sandwich variations using hummus you might want to try to keep things interesting:

1. Mediterranean Veggie Sandwich

Ingredients: Hummus, sliced cucumbers, roasted red peppers, Kalamata olives, feta cheese (optional), spinach, and sliced red onion.

Notes: A Mediterranean take on a veggie sandwich made with whole wheat pita bread or a ciabatta roll. This variation is oozing with flavor and colors.

2. Spicy Sriracha Hummus Sandwich

Ingredients: spicy hummus- mix in sriracha or use store-bought spicy, sliced jalapeños, avocado, shredded carrots, and arugula.

Notes: for extra heat, add more sriracha or hot sauce. This is a great sandwich for those that like a little kick.

3. Avocado and Hummus Smash

Ingredients: hummus, smashed avocado, sliced cherry tomatoes, cucumber, and mixed greens.

Notes: This creamy combination is much more filling and full of healthy fats, everything from the fruit to the nut butter-a great option to pack for lunch or as an afternoon snack.

4. Rainbow Veggie Wrap

Ingredients: Hummus, sliced bell peppers, (red, yellow and green), shredded purple cabbage, grated carrots, spinach or lettuce

Notes: Use a large whole wheat tortilla/wrap. Not only will this sandwich be awesomely colored, but also full of goodness.

5. Sweet Potato and Hummus Sandwich

Ingredients: hummus, roasted or mashed sweet potatoes, spinach, red onion, and a sprinkle of cumin.

Notes: This filling variation offers a delicious sweetness and goes really great with the creaminess of the hummus.

6. Curried Hummus Veggie Sandwich

Ingredients: hummus with curry powder, sliced cucumbers, shredded carrots, raisins, and mixed greens.

Notes: The curry flavor brings an unusual twist, while the raisins give the sandwich a hint of sweetness.

More tasty veg sandwich fillings

7. Caprese Hummus Sandwich

Ingredients: Hummus, fresh mozzarella slices (or vegan mozzarella), sliced tomatoes, fresh basil, and balsamic glaze.

Notes: Fresh and vibrant, an Italian-influenced sandwich that is just perfect for a summer lunch.

8. Grilled Vegetable and Hummus Sandwich

Ingredients: Hummus, grilled zucchini, bell peppers, and eggplant, along with fresh spinach or arugula.

Notes: Very hearty and deliciously smoky, this could be on a toasted ciabatta or focaccia.

9. Hummus and Beet Sandwich

Ingredients: hummus, roasted beets, arugula or spinach, goat cheese (or vegan substitute)

Notes: this earthy sandwich has a remarkably delicious mix of flavors and the red beets impart such vibrancy into it.

10. Nut Butter Hummus Sandwich

Ingredients: A layer with hummus, a layer with almond or peanut butter, topped with sliced bananas and a drizzle with honey.

Notes: A sweet and savory option that’s satisfying enough for a snack or breakfast sandwich.

Tips for Customization:

• Bread Options: You can opt for gluten-free options, wraps, or even bagels.
• Seasonings: Spice up your hummus to match your sandwich’s flavor profile. Smoked paprika, dill, or any fresh herbs do wonders. Peppery arugula, a drizzle of balsamic vinaigrette or a little Dijon mustard or tomato pesto are also all great options for making the individual sandwiches taste delicious. You can switch up the ingredients each day to make different lunch recipes. 
• Crunch Factor: Add some crunchy elements, such as sunflower seeds, pumpkin seeds, or sliced radishes, to give it texture.

These variations give something for everyone and will allow one to enjoy his or her hummus veggie sandwich in many different ways!

Picnic Sandwich Prep and Storage 

Here is how to prepare, store, and pack in your hummus veggie sandwich for on-the-go meals or picnics:

How to Prep the Hummus Veggie Sandwich

1.    Prepare the Hummus:

Make your chickpea hummus. If using store-bought hummus, simply open the container.

2.    Chop the Vegetables:

Dice the tomatoes and cucumber, chop the parsley, red onion, and basil. You can do this a few hours or even a day ahead to save time.

3. Assemble the Sandwich:

Spread a generous layer of hummus on your bread or wrap. Top with prepared vegetables and any extra toppings you like, such as avocado and bell peppers.

If using sandwich bread, place another slice on top. For wraps, roll tight and tuck in the ends to keep filling intact.

How to Store the Hummus Veggie Sandwich

1. Wrap and Seal:

If you have prepared your sandwich in advance, completely wrap it with plastic wrap, parchment paper, or foil to keep fresh and avoid getting the bread squished.

Alternatively, you could just set it in an airtight container.

2. Refrigerate:

Store your prepared sandwich in the refrigerator if you intend on eating it within a day or two. Freezing is also an option for longer-term storage-the hummus may be separated from the bread and vegetables because the bread does get soggy.

3. Freezing Options:

You are free to freeze the hummus in individual portions if you want to make sandwiches en masse. Just be sure to assemble the sandwich fresh when you’re ready to eat.

How to Take Your Sandwich to Go

1. Work or School Packing:

• Place your wrapped or containerized sandwich in a lunch bag or insulated lunch box. Place an ice pack, if needed, and seal until lunchtime.
• Add a side of fresh fruit, veggie sticks, or a small salad to round out your meal.

2. Packing a Picnic

• Keep the sandwich fresh in a cooler or insulated picnic bag.
• If carrying sandwiches, separate their container or wrappings to avoid smashed sandwiches during transportation. Add ice packs where necessary to keep the food cool enough.
• Bring leak-proof small containers of dips or extra dressing to be served just before eating.

3. While Serving at Picnic:

• At the picnic site, expose the sandwiches and enjoy them with crispy chips or fruits or something to drink for an outdoor meal.

Tips:

• No Soggy Bread: If you want to make sure to avoid soggy bread, you can separately pack the hummus and vegetables, then assemble the sandwich before eating.
• Utilize Wax Paper or Parchment: This will help avoid sticking, and, after use, you can compost these, making them an excellent eco-friendly choice for packing.
• Stay Organized: Utilize small containers for sides and dips to keep things neat and organized in your picnic basket.

Enjoy this delectable, fresh hummus veggie sandwich snack for a quick lunch or fun picnic outing!

What to eat with vegetarian 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 veggie sandwich 

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

Hummus veg sandwich recipe FAQ

More picnic sandwich recipe FAQs

More delicious sandwich recipes you might enjoy 

• Pesto Sandwich recipe
• Veg Sandwich recipe
• Pita sandwich recipe
• Easy Falafel Sandwich recipe
• Hummus wrap recipe
• Rye bread sandwich recipe

Recipe originally published March 25, 2019

Recipe updated November 9, 2024