Go Back

Veg sandwich recipe: perfect hummus picnic sandwiches

a delicious picnic sandwich on a table: Elevate your lunch with this delicious Chickpea Veggie Sandwich, packed with protein-rich hummus and vibrant, fresh vegetables. This quick and easy recipe combines creamy tahini, zesty lemon, and aromatic herbs to create a flavorful spread that pairs perfectly with crisp cucumbers, juicy tomatoes, and refreshing herbs. Whether you’re enjoying it at home or on the go, this healthy sandwich is sure to satisfy your cravings while keeping your meal nutritious and delightful! Perfect for picnics, lunchboxes, or a light dinner, it’s a versatile choice that everyone will love.
Elevate your lunch with this delicious Chickpea Veggie Sandwich, packed with protein-rich hummus and vibrant, fresh vegetables. This quick and easy recipe combines creamy tahini, zesty lemon, and aromatic herbs to create a flavorful spread that pairs perfectly with crisp cucumbers, juicy tomatoes, and refreshing herbs. Whether you’re enjoying it at home or on the go, this healthy sandwich is sure to satisfy your cravings while keeping your meal nutritious and delightful! Perfect for picnics, lunchboxes, or a light dinner, it’s a versatile choice that everyone will love.
Munchyesta.com
Prep Time 10 minutes
Cook Time 2 minutes
Total Time 10 minutes
Serving Size 4 people

Ingredients

Veg sandwich recipe Ingredients:

For the Chickpea Hummus:

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

For the 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 teaspoon Salt
  • 1/4 teaspoon ground black pepper

For Assembly:

  • 8 slices sandwich bread or 4 whole-wheat tortillas

Instructions

Prepare the Chickpea Hummus:

  • In a food processor, combine the drained chickpeas, tahini, water, minced garlic, cumin powder, 2 tablespoons of lemon juice, and 2 tablespoons of olive oil.
  • Blend until smooth and creamy. If you don’t have a food processor, you can also use a fork to mash the mixture until smooth.
  • Taste and season with salt and pepper as needed. Set aside.

Make the Tabouleh:

  • In a medium bowl, combine the diced tomatoes, diced cucumber, chopped parsley, chopped red onion, and chopped basil.
  • Drizzle with the remaining 1 tablespoon of olive oil and 1 tablespoon of lemon juice.
  • Toss everything together until well combined. Season with salt and pepper to taste.

Assemble Your Sandwich:

    If Using Tortillas:

    • Spread a generous spoonful of the chickpea hummus on each tortilla.
    • Top with a generous amount of the tabouleh mixture.
    • Roll the tortilla tightly, folding in the sides 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.
    • Add a layer of the tabouleh mixture on top of the hummus.
    • Place another slice of bread on top to complete the sandwich. Cut in half if desired.

    Serve:

    • Enjoy your delicious chickpea veggie sandwich or wrap immediately. These can also be packed for lunch or a picnic!

    Notes

    Tips:
    • Feel free to add any extra veggies you love, such as bell peppers, spinach, or avocado, for more flavor and nutrition.
    • Store any leftover hummus or tabouleh in airtight containers in the fridge for up to 3 days.
    This recipe is nutritious, easy to make, and customizable, making it perfect for a quick lunch or a refreshing snack!

    Variations:

    Here are some delicious veggie sandwich variations using hummus that you can 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: Use whole wheat pita bread or a ciabatta roll for a Mediterranean twist. This variation is bursting with flavor and colors.
    2. Spicy Sriracha Hummus Sandwich
    •Ingredients: Spicy hummus (mix in sriracha or use a store-bought spicy variety), sliced jalapeños, avocado, shredded carrots, and arugula.
    •Notes: Add extra sriracha or hot sauce to taste. This sandwich is perfect for those who love a kick of heat.
    3. Avocado and Hummus Smash
    •Ingredients: Hummus, smashed avocado, sliced cherry tomatoes, cucumber, and mixed greens.
    •Notes: This creamy combination is satisfying and rich in healthy fats, making it a great choice for lunch or a snack.
    4. Rainbow Veggie Wrap
    •Ingredients: Hummus, sliced bell peppers (red, yellow, and green), shredded purple cabbage, grated carrots, and spinach or lettuce.
    •Notes: Use a large whole wheat tortilla or wrap. This colorful sandwich is not only visually appealing but also packed with nutrients.
    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 delightful sweetness and pairs perfectly with the creaminess of hummus.
    6. Curried Hummus Veggie Sandwich
    •Ingredients: Hummus mixed with curry powder, sliced cucumbers, shredded carrots, raisins, and mixed greens.
    •Notes: The curry flavor adds a unique twist, and the raisins give a hint of sweetness to the sandwich.
    7. Caprese Hummus Sandwich
    •Ingredients: Hummus, fresh mozzarella slices (or vegan mozzarella), sliced tomatoes, fresh basil, and balsamic glaze.
    •Notes: This Italian-inspired sandwich is fresh and vibrant, 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: This hearty sandwich is deliciously smoky and can be made on a toasted ciabatta or focaccia.
    9. Hummus and Beet Sandwich
    •Ingredients: Hummus, roasted beets, arugula or spinach, and goat cheese (or vegan cheese).
    •Notes: This earthy sandwich offers a delightful flavor combination, and the beets add a beautiful color.
    10. Nut Butter and Hummus Sandwich
    •Ingredients: A layer of hummus and a layer of almond or peanut butter, topped with sliced bananas and a drizzle of honey (or maple syrup for a vegan option).
    •Notes: This sweet and savory option makes for a satisfying snack or breakfast sandwich.
    Tips for Customization:
    •Bread Options: Experiment with different types of bread, including gluten-free options, wraps, or even bagels.
    •Seasonings: Add spices or herbs to your hummus to match the flavor profile of your sandwich. Try smoked paprika, dill, or fresh herbs.
    •Crunch Factor: Incorporate crunchy elements like sunflower seeds, pumpkin seeds, or sliced radishes for added texture.
    These variations offer something for everyone and allow you to enjoy your hummus veggie sandwich in many different ways!